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18 July 2013; “CrossFit Disco 2.0”

18
Jul

18 July 2013; “CrossFit Disco 2.0”

Warm-up:  PVC pass thru x30, Back Extensions x30

Strength: Strict Press 3×5

Advanced Strength: Work up to a 1RM Hang Power Snatch

WOD: CrossFit Disco 2.0

2 rounds for time of…

20 Burpees

20 KB Swings

20 Sumo Deadlift High Pulls

20 Right Hand Push Press

20 Left Hand Push Press

20 Supermans (Flares)

Run 400m

Cool Down: Swimmer Annie 50-40-30-20-10 Double Unders and Swimmers

7-18-2013