WOD: Saturday 4/07/2015

Alternate between:
Plank Holds - 5 x 30-60 Secs
Hollow Rocks - 5 x 10 Reps

then:

Opposing Ladder for time of:
10 Bar-Facing Burpees - 1 Hang Power Cleans
9 Bar-Facing Burpees - 2 Hang Power Cleans
8 Bar-Facing Burpees - 3 Hang Power Cleans
7 Bar-Facing Burpees - 4 Hang Power Cleans
etc...
1 Bar-Facing Burpee - 10 Hang Power Cleans

Post Times to comments.

Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg

Barbell
1) 2 Snatch: 50%, 60%, 4x70%, 80%
Alternate between:
a) 5 x 3 Jerk Balance - h.p.
b) 5 x 5 Romanian Deadlift - h.p.

CrossFit Hamilton's set up for last weekend's Throwdown