03.04.2014

WELCOME BACK TO APACHE CROSSFIT DANIELLE M.!!!

03.04.14

MOBILITY-COACH LED
2:00 OVERHEAD BANDED DISTRACTION
2:00 TRICEPS/LAT LAX MASH


FITNESS
1) 10 EMOM - 3 SHOULDER TO OVERHEAD @ HEAVY YET MANAGEABLE WEIGHT; SAME WEIGHT THROUGHOUT
2) 3X5 FSQ - AHAP

PERFORMANCE
1) 10 EMOM - 2 SHOULDER TO OVERHEAD + 1 OHS @ 100% OF SNATCH#
2) 5X3 PAUSE FRONT SQUATS

WOD
3RFT
10 TNG POWER CLEAN @ 165/105
10 TOES TO BAR
10 HSPU

THEN

50 WALLBALLS FOR TIME @20/14
*WHAT FOLLOW IMMEDIATELY AFTER 3RFT; NOTE THE 2 SEPARATE TIMES