Thursday (2020MAY14) – WOD

Warm Up: 

6x EMOM:

3x Burpees w/ Lateral Hops

6x PVC OHS

9x Sotz Press

Then 

Burgener Warm Up (3 Rounds)

 

Focus (10 Minutes):

Snatch Complex

5x E2MO2M:

Snatch-Grip Deadlift

Hang Snatch Pull

Scarecrow

Snatch Balance

Overhead Squat

Hang Snatch 

1″ Below Knees Snatch

Snatch

Overhead Squat

 

WOD: 

12AMRAP:

4x 50-Foot Shuttle Sprints

10x 1-Arm Overhead Squat (Right)

10x Push Ups

10x 1-Arm Overhead Squat (Left)

 

Recovery:

Coaches Choice

 

Class Times & Meeting IDs:

6:00am

Neuse River CrossFit

828-0338-5949

 

10:00am

CrossFit Indestri

849-9602-8294

 

1:30pm

CrossFit WatchTower

883-5846-1466

 

3:30pm Yoga

Neuse River 

832-6043-6250

 

4:30pm

Neuse River CrossFit

854-5850-9498