WODiac – a daily RX of CrossFit news, links and commentary
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Slow Mo Snatch w/ Chad Vaughn (video)
Pyrros Dimas Training (video)
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WOD
Barbell & Accessory
A) Bear Complex 1-1-1-1-1
B) Strict Pull-ups 5×5 (RX’d C2B weighted)
C) GH Raise 5×5
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Foundations
For time
50 Sit ups
100 Lunges
50 Reverse Hypers
50 HR Push-ups
Conditioning
5 RFT
15 Burpees
5 Deadlift 225/155/105
Competition – “Nasty Girls”
3 RFT
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95/65#
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Weekly Challenge
AMRAP 1 min – Pull-ups