REMINDER!!! 10AM Jamesville Breach for an outside WOD – 11:00 to 3:00 CrossFit Syracuse BBQ!!! Bring a dish if you want. Coaches will be slinging hamburgers and hot dogs. Volleyball, hoverball, random games, be ready for anything.
Durability
Band Pull-Apart
2 sets of 20 reps – short rest
Skill/Strength
Squat Snatch
Build up to a max in 10 minutes
How Olympic Gold Medalist practice – Aleksey TOROKHTIY
WOD
3 Rounds
15 Overhead Squats (75/55) Rx+ 95/65
30 AbMat Sit-Ups
15 Jumping Chest to Bar Pull-Ups (Rx+ 30 Reps)
30 Hollow Rock
Scores from Thursday
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