SAT11JULY2015

WOD

“Vanessa” (from Bayway CrossFit)

800M Run
50 Deadlifts (40% of 1RM)
25 V-Ups
50 Wallballs (20/12)
25 Toes to Bar
800M Run
50 Squat Jumps
25 Russian Twists w/ Medball
50 Pullups
25 Medball Situps
800M Run

Complete solo or as a team, with one athlete working at a time, running the 800 together.

Extra

Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/1*6 sets

Clean + Jerk: every 90 sec: 60/3+3, 70/3+3, 75/3+1, 75/1+3, 80/2+1, 80/1+2, 85/1+1*2 sets

Front Squat: every 2 min: 60/3, 70/3, 80/3, 85/3*3 sets

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