Monday, March 19th, 2018

STRENGTH: Snatches

5 x 5 Touch-and-Go Power Snatches + 3 Overhead Squats @ 40-60%


WOD: 'Nancy'

5 Rounds for time -

400m Run

15 Overhead Squats (95/65)


Spirit of the WOD - Choose an Overhead Squat weight which will allow for sets of 1-3 per round. The Runs should be fast, with relaxed shoulders.


AFTER PARTY: 2 x 30 Second Downward Dog/Cobra Stretch


***404 MISSFITS @ 10AM***

200m Run

20 Kettlebell Ground to Overhead (20#)

40 Kettlebell Swings (35#)

60 Overhead Plate Lunges (25#)

80 Double Unders

60 Burpees onto the Plate

40 Kettlebell Swings

20 Kettlebell Ground to Overhead

200m Run


***404 ENDURANCE WOD @ 6:30PM***

20 Minute EMOM

10/8 Calorie Row

About 404       Pricing       Schedule       Getting Started       Contact       WOD       Member Portal

LINKS

© 2017 Crossfit404

INFO

GYM HOURS

Mon  5:30a–8:30p

Tues  5:30a–9:30p

Wed   5:30a–9:30p

Thurs  5:30a–9:30p

Fri  5:30a–7:30p

Sat  8a–1p

Sun  9a–11p, 5p-6p

QUICK CONTACT