August 10th, Wednesday

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm CrossFit, 7:30pm Yoga

Lets work on keeping up that intensity and skill WHILE you gassed from the Double Unders. Keep the gas pedal down!

5 Rounds
10 HSPU
10 TTB
30 Double Unders

If you forget to use your hips with those snatches your shoulders will not be happy with you…you make the call.

(90% of 1RM)+20=base number
75, 85, 95%

15 Minutes
10 Power Snatches
10 Push Press
Run 100m

Can you be explosive? I bet you can. You’ve got to jump through this whole WOD.

Post workout nutrition

12 Minutes

7 Plyo Push Ups
9 Box Jumps 24/20
12 Wall Balls 20 to 12/14 to 10