WOD: Wednesday the 22nd July 2015

Tuesday, July 21st, 2015 / CFMSD Workout of the Day

Just wanting to reminder those who want to save money and pay upfront with their memberships that you’ll save 15% on 6months and 20% on 12 months. We have had a number of people take advantage of this and just want everyone to know they are entitled to this discount too.


 

CrossFit Class

Warm upWarm up as a group with a barbell 

Weightlifting

Hang snatch

5-5-5-5-5

*If you are unable to full snatch, you’ll power then ride it down as low as possible.

 

Finisher

30 cal row AFAP


Comp group

Strength“The Other Total”A. 1RM Clean

B. 1RM Bench

C. 1RM OHS

 

Conditioning

“Zues”

3 RFT:

30 Wall ball shots, 20 pound ball

30 Sumo deadlift high-pull, 75/55

30 Box jumps, 20? box

30 Push press, 75/55

30 calorie Row

30 Push-ups

10 Body weight Back squats


Pretty excited to see some new ways they will be getting wet this year

https://www.youtube.com/watch?v=tIZvJALdmjs

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