WOD 10/13/16

WOD: CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Post WOD mobility: Hamstring smash on racked barbell, 3 minutes each
Seated forward fold, 2 minutes
Lizard pose, 3 minutes each

6:30 pm Movement/Mobility Class: Lower back: “The 4 Horsemen of Back Pain”

11:00 am Strength class:
Lift: Box squats: 8 x 2: 60% bar, 25% accomodating resistance

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