CF2680 WOD 070218

WARM UP

3RNFT

10 Push Ups

10 Squat Jumps with bar touch

10 Ab Mat Sit Ups

10 KB High Swings

STRENGTH

Snatch Deadlift / Snatch High Pull / Snatch Move through these three movements 1 time each for EMOM for 10 min. Emphasis is “speed under the bar” over load.

Pay close attention to your setup prior to each rep.

“REGIONALS 10.3 (ASIA)”

For Time

25 Sumo Deadlift High-Pulls 40/30

25 meter Overhead Lunges 15/10 - Length of Long Bay

25 Pull-Ups

25 Box Jumps 24/20

25 GHD Sit-Ups

25 Kettlebell Swings 24/16

25 Toes-to-Bars

25 Weighted Dumbbell Burpees 10/5