WOD for Dogs is going down on Saturday at CrossFit Federal Hill
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The WOD on Saturday will be the WOD for DOGs
Find out more information about the program and the WOD HERE
Skill WOD
Take 15 min to find a heavy 3 Rep Touch and Go Power Snatch
WOD
10 Power Snatches (115/75)
20 Push ups
400 M Run
3 Rounds
Keith L going overhead at the comp last Saturday!
(photo thanks to Scott P.)
Competitors WOD
**we will skip the front squats today and hit them on Sat. depending on what comes out of the hopper**
Strength Work
OTMEM for 14 min
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups
(if you can not do MU’s then work on strict pull ups and dips)
THEN…
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on you chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on you chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood