Dynamic Effort Upper
Strength
Shoulder Press (12×2 @ 85% 1RM )
WOD
“The Toxic Shocker”
15min AMRAP
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps
Special Strength
8RM seated rack press
Special Strength
3×8 Seated single arm DB press
Abs/Core
4 x 1min overhead barbell hollow rock hold
Finisher/Recovery
100 banded straight arm pull downs
Announcements
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm