CrossFit Grinder » August 08, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

August 08, 2014

August 07, 2014
Off

Friday

Warm Up
50 Jumping Jacks
Shoulder Mobility (Circles, Swings, Bands, etc.)
Hip/Ankle Mobility (Circles, Swings, etc.)

Strength/Technique
15 Min for
5-3-3-1-1-1
Full Snatch

WOD
“Hope”

3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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