WOD 17SEP14

Warm-Up: 3 Rds of: 10 Tricep dips (between two boxes), Sampson Stretch, 10 Jump Squats
Strength: Hang power Snatch & Hang squat Snatch 5RDs of 3Reps each event, light weight focus on speed.
WOD: 12.4 & 13.3 CrossFit Open WOD 12 min. get as far as you can.

150 – Wallball Shots 10’/9’, 20/14 lbs
90 – Double Unders
30 – Muscle-Ups (rings)