Wednesday WOD 4/11/18 – CrossFit Ridgecrest

Warm Up:

General
*One partner is always Rowing*
P1 Row
P2 completes round then they switch
Round 1:
:20 hang from pull up bar
10 hollow rocks
Round 2:
10 Kip Swings
10 Toe to kettlebell laying on the ground (feet go overhead)
Round 3:
10 KB Swings
10 Knee Raises

Specific
Burgener Warm-Up

WOD:

HAM (Pre WOD):
On the Minute (OTM) X 15 Minutes
1 Snatch high pull
plus
1 Power Snatch
*Building up each set

WOD:
10 min EMOM:
5 Power Snatch (115/75#)
10 Toe-2-Bar

*Perform both movements in the same minute. You should have 20 seconds of rest after each round.