Workout 7.21.14

Nickname: Rodney Farva

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Weightlifting

Muscle Snatch (2-2-2-2-2 @ 70% 1RM Snatch)

No Dipping under the bar!

WOD

Metcon (Time)

21-15-9 of:

HSPU
Pistols
Pull Ups

Mobility

Shoulder / Thoracic Spine

Feature Video

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