Wednesday 26NOV14

CrossFit East River – WOD

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Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Hang Snatch (Max Unbroken Reps @ 80% 1RM Snatch)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#