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 

Barbell
A) EMOM x 5 – 1 Snatch High Pull + 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch
B) 3 Attempts to find a 1 RM Snatch
C) EMOM x 5 – 1 Clean High Pull + 1 Muscle Clean + 1 Power Clean + 1 Squat Clean
E) 3 Attempts to find a 1 RM Clean
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Foundation
For time:
Row 1000m
500 Single-unders
50 Burpees

Conditioning
3 RFT
21 Deads 225/135/95
15 Box Jumps 24/20″
9 Burpees

                                                       
Competition 
3 RFT
10 Bench Press, 135/95/65
20 Toes-thru-Rings
30 Double-Russian KBW, 55/35/25

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Weekly Challenge
Dead-hang hold for as long as possible

Best Results:
Women – tba
Men – tba
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