Hump Day! 29OCT14

CrossFit East River – WOD

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Warm-up

Good morning! (No Measure)

3 rounds of:

10 good mornings

10 shoulder circles

10 arm circles
Sub OHS (with PVC) for the arm circles 🙂

Shoulder mobility (No Measure)

Coach’s Choice

Weightlifting

Snatch (4 sets of 3 @ 65% 1RM, FULL snatch)

Overhead Squat (Establish a 3RM OHS, from the rack)

Metcon

Metcon (Time)

5 rounds for time:

5 front squats (135/95) from the floor

15 wall balls (20/14#)

25 hand-release push-ups

*20 minute time cap*