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Wednesday, Jan. 9 CrossFit Workout of the Day

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Warm Up
1 round:
10 PVC pass thrus
10 PVC overhead squats
:30 plank hold
:20 active hang
10 hollow rocks

Gymnastics
3 sets for quality:
Strict push up/handstand push up variation x 6-8 reps
Strict pull up variation x 6-8 reps

Strength
Power snatch + OHS
4 x (2+2)

Across or ascending each set.

Conditioning
2 rounds for time (8 minute cap)
10 snatches (155/105)
12 bar-facing burpees