Warmup:

1:00 Row

10 Hollow Rocks

10 Bow2Bends

10 Iron Cross

10 Alt Toe Touch in Down Dog

10 Huggers

10 Over& Backs

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Barbell Warmup – With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, power snatch from mid-shin

WOD:

2 Rounds of:

15/12 Cal Row

10 Power Snatch (115/75)

10 Toe2Bar

-then-

2 Rounds of:

15/12 Cal Row

10 Power Snatch (95/55)

10 Toe2Bar

Video courtesy of CrossFit HQ.

Today’s WOD is inspired from Event 2 of the French Throwdown CrossFit Semifinal event.  Don’t come out on fire on part one of this WOD.  Save some juice so you can turn up the pace on part 2 when the weight gets a little lighter.

Scaling Options:

Bar weight part 1 -> 95/65 -> as needed

Bar weight part 2 -> 85/45 -> as needed

T2B -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Cool Down:

Cobra Pose – 2 Min

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged