WOD – 140829

General Warm Up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Crossover Symmetry

Strength

3 X 1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

Remember WMCF I called you out.  Let’s see who accepts the challange!  Don’t forget your bucket!

When: Labor Day – Monday, Sept 1st @ 10am after the WOD

Where: West Metro CrossFit

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