Wednesday 22.11.16 WOD

A. Athletes choice:

Power Clean or Power Snatch

Build to a heavy for the day in 10 mins

“””Assault on Helen“””


1000/800m Assault Bike

21 KB Swings 53/35

12 Pull Ups

Purpose and Desired stimulus:

– Practice with Oly; heavy for the day by feel

– Classic CrossFit benchmark

– hinge/pull/run combo

– this one should be fast and intense

– KB swings and pull ups in no more than 2 sets each round

Scale to ensure the desired purpose and stimulus are met with the folllowing

Scaling options:

– 15 Swings and 9 Pull Ups

– 800/600m Bike

– weight on KB to ensure 1-2 sets max per round