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Wednesday, October 16th Crossfit Workout of the Day

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Warm Up

30 burpees

Then, 6 minutes:
Walking Samson stretch
Walking spiderman stretch
Walking lateral squats
Walking lunge with PVC pass thru

Workout

On a 30-minute running clock:

@ 0:00

Every 2:00 for 10:00 (5 sets):
Snatch 

Sets 1, 2: 3 reps
Sets 3,4: 2 reps
Set 5: 1 rep

@ 11:00

11-minute AMRAP
11 overhead squats (95/65)
11 burpees
11 power snatches (95/65)
11 box jumps (24/20)

@ 22:00

8 minutes to build to a heavy OHS (from ground)