Sat WOD:

5 rounds for time of:
500 m Run
15 Burpee Wall balls 20 lbs

Sunday Grinder:

Warm Up: Snatch Complex:

Hang Power Snatch, Overhead Squat, Power Snatch, Full Snatch = 1 rep. Start with PVC pipe, then do 1 rep at each weight: 45#, 55#, 65#, 75#, 85# and finish with 95#. If you hit your max stay at that weight and continue for the remaining number of sets.

Strength: Build to Max Overhead Squat

Stamina: 5 rounds, not timed:

3 x Overhead Squat at 85% Max
10 x Jumping Goblet Squats (55# KB)
20 x Double Unders

Work Capacity: in 2 person teams, AMRAP 30 minutes

5 burpees
10 Thrusters (75#)
15 KB Swings (55#)

Stretch and 2 rounds of max L-sit holds

CrossFit Mean Streets
Downtown LA

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