Crossfit Paleolith

WOD

Thursday Feb 2nd, 2017

Warm-Up
2 Rounds of:
3 Laps
10 Ring Rows
10 PVC OHS
10 Shoulder Dislocations

SWOD
8 Sets of:
Squat Snatch (1 Rep every 90 seconds)
***Build to a heavy single WITH PERFECT FORM

Metcon
For time do:
100 Hang Power Snatches 95/65
***Do 5 Hand Stand Push-ups every time the bar is dropped

Extra Optional
a) Renegade Row x 5-10/side
b) Dumbbell Overhead Tricep Extension 3 x 8
c) Kettlebell Waiter’s Walk 3 x 30 meters / arm