By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JULY 22ND 2016

WOD:


#American Dream


20 Min AMRAP


1.2.3.4....


Clean (205/142lbs) *Approx 70%  *UnLoaded DB Hang Clean
Muscle up (Ring or Bar)


**If not doing Muscle Ups you will do Chest to Bar Pullup + Bench Dip


Ex: 1 Clean 1 C2B 1 Dip, 2 Clean 2 C2B 2 Dip...


STRENGTH:


Barbell Stamina 


EMOMx10: 6 Power Snatch + 6 OHS (95/65lbs)


**UnLoaded 6 Plate Ground to Overhead + 3 Lunges per leg


CASHOUT:


Mid Line Conditioning


3 Supersets of:


:30 Hollow Hold (Rx+GHD Supine Hold -face up)
:60 Superman Hold (Rx+GHD Prone Hold -face down)