Friday, April 5 WOD

Mobility:  Hamstrings : Good Mornings/ Samson Stretch

Skill Review: Power Snatch

Buy-In: 800m Run for time

WOD: Every thirty seconds…

  • 1 Power Snatch @ 65% of 1RM
  • Med Ball Slam Ladder

*Do 1 power snatch  every 30 seconds, followed by Med Ball Slams
*Med Ball Slam Ladder: 1 ball slam on the 1st interval, 2 ball slam on the 2nd interval, 3 ball slam on the 3rd interval, etc until set can’t be completed in 30 seconds.

Cash-Out:  800m Run for time

http://www.youtube.com/watch?v=lQhBLId_y6s

http://www.youtube.com/watch?v=7h4r8tWGAKM

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

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