ABs 23rd Birthday WOD

5,4,3,2,1 Snatch (or power snatch + overhead squat)
50,40,30,20,10 Double unders, unbroken

Then, 23 burpees. 3-2-1 GO!

The goal for today's workout is to get deep into the squat for the 'catch' portion of the snatch. The snatch is an extremely athletic and challenging move when performed correctly. Think gymnastics + weight. AWESOME. Receiving the bar overhead in a full squat takes a LOT of practice, so it is a good habit to train the full move whenever possible. If you need to, power snatch the weight, then move immediately to an overhead squat for each rep.

Free Range CrossFit - Tempe, AZ
Todd rocking some large range of motion on his clean + thrusters!