WOD | Saturday 4/17/2021 | CrossFit 791 Cashmere

April 16, 2021

0-8) Warm-up

3 minute Row/AD/Run/JR

S/H Prehab 

90 second squat hold

10 PVC OHS

10 PVC Scarecrow Snatches

10 OH Lunges

10 Snatch Sotts Press


(8-15) Goal Pursuit


(15-18) Sprint

3 minute Amrap

25 OHS @30-35% of max

50 Double Unders


(18-23) Rest


(23-35) Strength

Find a heavy complex of:

Snatch + Hang Snatch + 2 OH Lunges


(35-40) Clean-up


(40-50) Partner Wods

For time:

50 Alternating Burpees

400m Run (together)

30 DBall Cleans AHAP or 12/10 Sandbag Cleans (switch every 5/1 reps)

20 Synchro TTB

100m Sprint (together)


*10 minute cap*


(50-60) Cooldown

1 minute of:

Pigeon

Prayer Stretch

Saddle Archer