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) Front Squat 3-3-3-2-2
B) Strict Pull-ups 5×5
C) Tire Flips 5×5

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Foundations
AMRAP 15
Row 500m (= 1 rep)
50 Lunges
40 Burpees
30 Deads 185/135/95
20 Hip Extensions
10 Atomic Sit ups 45/25/15#

Conditioning
For time
30 Bear Complex 135/95/65#

                                                               
Competition 
3 mins – Max Distance HSW
-rest 2 mins
3 mins – AMRAP Ring Muscle-ups
-rest 2 mins
3 mins – AMRAP GHDSU

*Score = total feet + reps
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Weekly Challenge
Dead-hang hold for as long as possible

Best Results:
Women –
Men –
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***June PR’s & Noteworthy Efforts***