CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



Power Snatch + Hang Power Snatch + Power Snatch   (1+1+1)


21 Single Arm Dumbbell Overhead Squats 50#/35#

50 Double Unders

15 Single Arm Dumbbell Overhead Squats

50 Double Unders

9 Single Arm Dumbbell Overhead Squats

50 Double Unders

Rest 3 minutes, then 21-15-9 of the following.

Alternating Dumbbell Snatch 50#/35#



Inverted Barbell Rows 4x10-15 reps

Barbell Curls 3x15


#2 RE: tuesday20170725shco0502 2017-07-25 20:20
Swod: up to 113
Wod: See Jason's comments below uuuggghhh! Burpees were killer!
1. 3:38
2. 11:18rx
#1 RE: tuesday20170725jason 2017-07-25 18:22
SWOD - 115,125,135x2,145x2,155

1) - 3:36
2) - 10:48

Barbell Rows - 15,15,12,12
Curls - 65,75,75#

Well those OHS were quite the struggle but I managed to push through them, barely edging out Mrs Cramer. Then at the start of WOD 2 she passed me on the DB snatches but I was able to edge her out on Burpees.

So today's lesson was that I can only beat Courtney at double unders and burpees....


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