WODiac  a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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WOD 

Bar Work
3 x 5 Hang Snatch
3 x 5 Hang Clean

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Foundations 
For time:
40-30-20-10
Hang Power Cleans 95/65/45
Hollow Rocks

Conditioning 
21-15-9
WBS
KBS 70/55/35#
Row 500m after each round

                                                                                                                                                           
Competition 
For time:
300′ HSW

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Weekly Challenge
Max Height Box Jump

Best Results:
Women –  TBA
Men – TBA
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