Friday WOD {8/23/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Catalyst Warmup

Skill

3 Rds with an empty barbell:
3 OHS
3 Power Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance
Then 3 Rds with an empty barbell:
3 High Hang Snatch
3 Mid Hang Snatch
3 Snatch

Weightlifting

Squat Snatch (20min EMOM)

Cash-Out

500m Row (Time)

Max Effort 500m Row

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