150527 WODnesday

CrossFit Hammermill – CrossFit

Met-Con WODnesday … Sweat, Sweat, Sweat

WARM-UP

15:00 … Total

06:00 … GPP

Run, 30 yards, Various

10 Kb Swings Russian

Run, 30 yards, Various

10 Sit-ups

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/PVC

.

SKILL

15:00 … Total

Snatch ~ Practice

05:00 … Work to 50%(1RM)

10:00 … 15 x 1

Increase the weight the

last 5 sets

.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 SDLHP @65/95

20 Sit-ups

40 Dubs

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