Wednesday - 140623

CrossFit WOD:
Strength:
15min build up load for the complex:
Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2)

Metcon:
5 Rounds for time:
Run 400m
20 DB Hang Squat Cleans (#22.5/15,x1)

Endurance:
5 Rounds for time:
1 Stairs Ascend w/KB (#16/12)
20 KB Overhead Lunges (#16/12,x1)
30 KB Russian Twists
40/30 Cal Row

Gymnastics:
Skill- Skin The Cat & Dragon Flag

Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring/Bar Dips
Min 5- Rest