WOD - 12/15/14

Monday

Skill:  Snatch 

Strength:  Work through the Snatch Skill Transfer Exercises (PVC/Barbell only) 4-5 x 2 each

  • Snatch Push Press
  • OH Squat (Sots press in bottom position)
  • Pressing Snatch Balance
  • Heaving Snatch Balance
  • Snatch Balance

http://journal.crossfit.com/2012/09/olycourse-skilltransfer.tpl

WOD:  4 Rounds for time

  • 8 T2B
  • 8 Squat Jumps
  • 8 Dips

Post Workout:  3 Rounds

  • 10 Roll-outs
  • 8 1-arm DB bent row

Challenge of the Week:  Max L-sit.

*Post score to whiteboard