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WOD 112916

What quality about yourself do you most value?

Body Weight Challenge Day 13 - 26 Burpees

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Snatch Balance + 3 Overhead Squats

Every 2 minutes, for 14 minutes (7 sets):
1 Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

Metcon (Time)

For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 800 Meters

20 Min time Cap

Cash Out

26 Burpees then:

Tabata hollow holds

Out of Town WOD

Twice through for max reps:
1 min air squats
1 min situps
1 min pushups
1 min burpees
*rest as much as needed between each exercise

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD