9-2-14 WOD

Coming up this Week at CrossFit ECC!

Tuesday - Dips+Ketlle Bells AMRAP 
Wednesday - Cleans + EMOM
Thursday - Back Accessory work
Friday - Running + Deadlifts

Tuesday

Warm up

-Tabata Hollow Holds

-Squat Therapy

2 Sets of 4 Reps

Mobility

Banded Overhead

Lax Scapula

Skill - Dumbell Snatch + Ring Dip

WOD

With a Running Clock Complete

7 Rounds (0:00 - 14:00)

:40 Ring Dips / :20 Rest (Use bands to scale or a box)

:40 DU / :20 rest (Scale to Singles)

Rest 2:00 (14:00-16:00)

2:00 ME Dumbell Snatch (16:00 - 18:00)

(L1= 25/15, L2= 35/20, L3=50/30)

Rest 1:30 (18:00 - 19:30)

4:00 AMRAP (19:30-23:30)

8 Goblet Squats (L1= 35/18, L2= 44/26, L3= 53/35)

6 KBS

4 Push Ups