St. Louis, St. Louis West – CrossFit WOD

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STRENGTH
Five sets of:
Dumbbell or Barbell Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

WOD
Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

Dumbbell Bench Press

Snatch

Metcon

Metcon (Time)