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)

__________________________________________________________


WOD

AMRAP 30  /  With a partner complete the following

50 Syncronized Air Squats
50 Syncronized Sit ups
50 Syncronized Hand Release Push ups
100 Alt Deads, 135/95/65
100 Alt Hang Power Cleans, 135/95/65
100 Front Squats, 135/95/65
500 Single unders, alt every 50
Run 400m or Row 500m at same time

*1 Round = 951 reps