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 5-5-5-5-5
B) Strict Pull-ups 5×5 (push away at top position)
C) Power Clean Tire Flips 5×5

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Foundations

For time:
100 Push Press 75/55/35
* Run 200m or Row 2500m each time you rest the bar on the ground
* Resting bar at the shoulders and overhead is acceptable

Video:  Fixing the dip in the Push Press

Conditioning
5 Rounds / 2 min clock
30 WBS
AMRAP Double-unders in time remaining
-rest 2 mins

                                 
Competition 
12-9-6

Bar Muscle-ups
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Weekly Challenge
AMRAP 2:  Single or Double-unders

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

Glenn Davis – Back Squat 240#
Chris Havenstein – Back Squat 195#
Renee Johnson – Back Squat 190#
Tony Sterk – Back Squat 240#
Heather Williams – Back Squat 125#
Deb Davis – Back Squat 120#  /  Deadlift 175#
Heather Williams – Front Squat 80#
Tom Wynn – Push Jerk 245#
Damon Crowley – Squat Snatch 120#
Marla – Squat Snatch 100#
Damon Crowley – Power Clean 155#
Taylor Simmons – Squat Snatch 105#