Thursday 4/23/15

1.)  Tabata Row warm-up, Leg Swings, PNF squat Stretch, Oly squat stretch, Shoulder mob on boxes, PVC pass thru's, Burgener warm-up, Snatch Balance 

2.)  Squat Snatch

10 x 2 

No touch and go  * Stay light and work on speed under the bar and catching in the squat

3.)  For Time:

* 10 Minute Time Cap

40 KB Clean and Jerk (20 each arm) 53/35#

50 Box Jumps 24/20


Extra:  AB Work

EMOM:  10'

Odd:  ME Hollow Rocks

Even:  L-Sits

CrossFit PortSide