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Bandit CrossFit WOD–Tuesday, May 13, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

3: Justin Thacker’s Snatch Position Stretches (No Measure)

https://www.youtube.com/watch?v=40vSMTQHV0o

4: Justin Thacker’s Squatting Quad Muscle Snatch (No Measure)

https://www.youtube.com/watch?v=eSyYG3RT44U

Conditioning

500m Row (Time)

Max Effort 500m Row
8x 500 meter row
2 min rest

Log best attempt for score. Log all other attempts in comments.

35 minute cap.

After Party

If time allows, do this after class. Feel free to stay, or do this at home, if necessary.

2a: Handstand Push-ups (4x 4-6 strict HSPU–10 sec rest)

2b: Metcon (No Measure)

4×50 UB Double Under

rest 45 seconds
If you do not have double unders, do ME DU in one minute.

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