Fridays WOD – October 30th

Congratulations To Ismael “Ish” Miranda

For Winning Our CrossFit Uncensored Paleo Challenge!

DAY FIVE/ FRIDAY

Warm-up:
Dodgeball

Mobility & Dynamics:
Trainers Standard

Mechanics/ Form Weightlifting:
Burgener weighted

WOD Demo/ Mechanics/ Skill:
x 10 Hang Power Snatch
WOD(SPRINT – WM):

CAT ONE:
In 5 mins do:
Run, 400 m then in the remaining time,
AMRAP of:
Hang Power Snatch, 135/95 lbs

CAT TWO:
In 5 mins do:
Run, 400 m then in the remaining time,
AMRAP of:
Hang Power Snatch, 115/80 lbs

CAT THREE:
In 5 mins do:
Run, 400 m then in the remaining time,
AMRAP of:
Hang Power Snatch, 95/65 lbs

CAT FOUR:
In 5 mins do:
Run, 400 m then in the remaining time,
AMRAP of:
Hang Power Snatch, 65/45 lbs

Afterparty:
4 Mountain Runs