Thursday 8-29-18

Announcement

no  9 am class this Saturday

Meet at poipu CrossFit for community WOD

saved by the barbell

 

 

WARM UP

1x 800 m Run 

2x 

10 bridge hip raisewBB

10 Reverse snow angels

10 Cossack squat

8 each arm DB Row

3 Wallwalks w 3 sec nose to wall hold

10 k2E

Gymnastic strength

 10 Min EMOM 

*Strict Handstand Push-ups 

*Advance deficit strict 

HSPU- Max reps

Rest 1 Minute 

HSPU -Max reps 

Rest 1 Minute 

HSPU -Max reps

Rest 1 Minute 

HSPU -Max reps

Rest 1 min

HSPU – Max reps

Rest 1 min

 BARBELL WARM UP

“Power snatch “

WOD

AMRAP 15:

30 Double Unders (90 SU)

15 Power snatch 55/75

30 Double Unders 8

15 Toes to Bar

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