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) Weekly Challenge: AMRAP 1 min – Pull-ups
B) OHS 5-5-5-5-5
C) Rower: 5×10 pulls to find lowest 500m split
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Foundations
For time 50-40-30-20-10
Mountain Climbers
Hollow Rocks
Conditioning
For time 40-30-20-10 (20 cap)
Alt Single Arm KBS 55/35/25
Deficit Hand Release Push-ups 4/2″
Competition
50-40-30-20-10 for time (20 cap)
UB Wall Ball Shots
Calorie Row
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Weekly Challenge
AMRAP 1 minute – Pull-ups