Saturday, December 14, 2013

Saturday Week#10 Test


CrossFit warm up
Sampson stretch
OHS
Dips
GHD sit ups
GHD back ext
Pull ups

Skill
Movement standards

TEAM WOD
In Teams of 3

4 minutes max effort
OHS w/65 m/95
*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

4 minutes max effort
Shoulder to over head w/65 m/95
*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

4 minutes max effort
Snatch w/65 m/95
*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*


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