Monday February 2nd, 2015 WOD

Warm up:  3x150m row, 3x30 second jump rope + PVC drills and mobility

Back squat 3x5 at 70%

Snatch technique and build

Conditioning:  CrossFit OPEN WOD 12.2

Men will proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps

135 pound Snatch, 30 reps

165 pound Snatch, 30 reps

210 pound Snatch, as many reps as possible

Women will proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

There will be strength and conditioning modifications for beginners.