Warm Up:5 minutes Jump Rope
15 Burpees
5 Flights of Stairs
Skill:
http://media.crossfit.com/cf-video/CrossFit_MartoneKettleBellSnatch.wmv
TEST: Secret Service Test
10 Min KB Snatch - How many can you do?
WOD 2:
10 Box Jump
10 Alternating Thai Boxing Round Kick
10 GHD Sit Up
(5 rounds)
4 comments:
Great workout today! Did 160 KB snatches (16kg), and did the WOD2 in 9:52
178 snatches @ 16kg & wod #2 in 7:18
Hands are really tender from the kb snatches
197 snatches 16Kg
7:09 WOD #2
Loved watching the technique of everyone getting perfected as WOD went on... I know "practice makes perfect..." so there may have to be a few sore forearms in the perfection process...
All in the name of advancement!
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