WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

6:00 flow

4 muscle snatch + 4 OH reverse lunge

(first R side then left side)

8 plank to push ups

20 jump rope

Mobility

10 bentover row jobes

10 thumb up / thumb down

10 90/90 + 10 shoulder press

10 straight arm raises (side, 45 deg, straight)

Snatch+OHS Complex (4444)

complete 3 sets:

4 Snatch Balances +

4 Overhead Squats @ tempo (21X1)

15:00 clock

5:00 warm up – try to go heavier than last wk

10:00 to complete 3 sets;

rest 2-3:00 between sets

Metcon (No Measure)

3 Sets NFT

10 Tall kneeling Dual KB/DB Press

10 Dual KB/DB Bent over Row

@ 21×1

:30 sec Dual KB Front rack wall sit

rest 1:00

*Use a weight for all movements that allows tough effort unbroken sets for all 3rounds.

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