4 September 2015 CrossFit WOD

4 September 2015 CrossFit WOD

Supplemental
6 x 1 Snatch Pull
4 x 1 1/4 Front Squats
4 x 1 Front Squats with a 2 Second Pause
@ 75-85% of 1RM

Power/Strength
8 x 1 Power Clean + 3 Front Squats
Every 2:30 Minutes

Workout of The Day
$$$ 30 Wall Balls $$$
then
9-8-7-6-5-4-3-2-1
Power Cleans 155/105 135/95 115/85
Bar Facing Burpees
then
$$$ 30 Wall Balls $$$

Supplemental Endurance
20 Minutes Stairmaster Level 12

Saturday

Strength
Bench Press
8 x 8
Butterfly Sit Ups
8 x 15
Every 3:30

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