20 July 2015 CrossFit WOD | 619

20 July 2015 CrossFit WOD

Monday

Supplemental Power
4 x 1 Snatch Balance
4 x 2 Overhead Squat

Shoulder Mobility and Snatch Skillwork

Power
EMOM x 18 Minutes
Minute 1: 1 Hang Snatch + 1 Snatch
Minute 2: 10 Chin Ups
Minute 3: 10 Straight Leg Raises on P Bars

Workout of The Day
9 Minute Time Cap
6 Rounds of Cindy
400 Meter Run
Max Reps Burpees

Supplemental Endurance
Rowing ladder
For total distance
Row 1 minute ON 1 minute OFF
Row 1 minute ON 50 seconds OFF
Row 1 minute ON 40 seconds OFF
Row 1 minute ON 30 seconds OFF
Continue down ladder until 1 minute ON 10 seconds OFF then back up and finish with 1 minute ON 50 seconds OFF

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