14FEB14

WOD:

A) 3 Pos Snatch 15min: Beginners

< 6mo CF only barbell,

>6mo CF 60% 1RM,

>1yrCF 80%1RM….

With advanced athletes work up to these numbers and try and do 7 rounds of 1 at each position

B) 5:00 Cumulative Hollow Hold (running clock, must establish 5 min in hold)

for beginners have them do dead-bug position (legs straight up reaching for toes, both shoulders and butt off ground)

C) Karen:

150 Wall Balls For Time (20/14)

D) Shoulder and Hamstring Mobility with remaining time