WOD 17.01.18

CROSSFIT CLASS
Emom 8 alt
10 Ring dips
30″ Wall squat hold
then:
Amrap 3 Burpees
Amrap 10 of:
15 Deadlift 85/60 kg
30 OH Lunges plat
Amrap 3 Burpees

WEIGHTLIFTING CLASS
– Snatch Balance: 3,2,2,2,1
– Power Snatch:3,3,2,2,1
– Snatch squat:1,1,1
Strength:
3 round alt:
– Back Squat: 4 4 4 (tempo 33X1)
– Cossack squats 10 10 10
– Back extension 12 12 12