CrossFit WOD
Power Snatch
1-1-1-1-1
Ladder – 8:00
– Power Snatch (60-70%)
– Pullup
*One rep of each, two reps of each, etc. for ten minutes.
Endurance WOD
Three Rounds
– 1 Mile Run\1500m Row
– 5:00 Rest
*Hold all runs within 5 to 7 seconds. Hold all rows within within 3 to 5 seconds.