Ralston Creek CrossFit – CrossFit

Coach and Athlete Notes:
It should be no surprise that this WOD is all about those hand release push-ups. Break them up early and often! Any set bigger than 10 is a mistake unless you KNOW these are in your wheelhouse. Feel free to chose a scale that you can maintain good form with, and feel free to change mid-way. Doing 20 HRPUs from the toes to start and then moving to your knees is a great choice if you need work on the pushup! Don’t underestimate how fried your shoulders will be for those snatches. Pick your weight accordingly…

Metcon (Time)

1. WOD (28:00 – 58:00)

For time:

1500/1300m Row

100 Hand-release push-ups

50 Dumbbell snatches

L3 – 50lbs/35lbs

L2 – 75 HRPUs, 40lbs/25lbs

L1 – 1200/1000m, 65 HRPU from Knees, 35 DBS reps @ 25lbs/15lbs

2. Cool Down

1:00/1:00 Banded shoulder stretch

1:30 Upper back roll

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