May 06, 2016
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Compass CrossFit – GPP WOD
What to Expect: Benchmark your fitness!
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 ft Samson Stretch (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if 7 minute time cap is exceeded.~
VDB Training Complex
Every 90 seconds for 10 rounds (15 minutes) complete all of the following
Power snatch (70%-80% 1RM snatch)
Hang snatch
Snatch
1-3 reps of (choose one: muscle-ups, 30” box jumps, HSPUs, strict T2B, OH squat or burpees)
