#CrossFit #Hackney #WOD 06/07/2013 #withmomentum
Warm-up
4 x 200m sprints w/ :90sec rest between each
Movement Practice
2 Rounds of each “Hope” movement :30sec work :30sec rest
WOD
“Hope”
set the clock to 15minutes
3 rounds of:
Burpees
Power snatch 35kg
Box jump, 24” box
Thruster 35kg
Chest to bar Pull-ups
Rest :60
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
