Crossfit monolith

WOD

Friday Apr 21st, 2017

WARM UP & MOBILITY
10 PVC Disloc
Shoulders Mobility
—————————-
Burgener Warm Up

SWOD
‘(Time Cap 18min)
A) Snatch Balance @50%
20rps

B) Hang Squat Snatch / Hang Power Snatch @50%
20rps

C) Squat Snatch / Power Snatch @50%
20rps

WOD
(Time Cap 12min)
21-15-9 for time:
Snatch @50%
Chest to Bar / Pull Ups / Pull Ups Mod.

ACCESSORIES
3x1min Hollow Hold