08.30.2018 WOD

A. Mobility

B. Volume

10 minute alternating EMOM (partner up and switch if a large class)

Odd minute: 5 strict pull-ups (scale up = strict chest-to-bar/weighted strict pull-ups/weighted strict chest-to-bar etc. Scale down: Toe spot pull-up)
** Focus on pulling up in hollow position for strict pull-ups

See video for toe spot pull-ups (no band at all)

Even minute: 8 “hand to feet” medball pass (See IG video…wait for it. It’s after the power clean & jerk)

335lb Power Clean & Jerk today! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Working on building the strongest core I can in the off season. Belt-less squats, lifting & all the accessory work ????????

A post shared by Alec Smith (@alecsmith8) on Oct 17, 2017 at 4:52pm PDT

C. WOD

10 rounds for time of
5 bar facing burpees
6 Toes-to-Bar
7 Power Snatch (75/55)

Courtesy of CrossFit Linchpin