WOD Wednesday July 23, 2014

WARM UP:  8 min

400 m run 

walking quad stretch

10 lateral lunges

5 wall balls

spiderman walk

Mobility:  Banded Hip Openers

Skill/Strength:  Snatch drills- 30 High Pulls from hips

30 High Pulls from knees

30 Hang Muscle Snatch (from above knee)- pvc/bar

30 Hang Power Snatch (from above knee)- pvc/bar

WOD:  “CrossFit Games 2009 Event 5”

3 RFT

30 Wallball (20/14)-10’ target
30 Squat Snatch (75/45)