Bear Canyon CrossFit – WOD
Power Snatch + Hang Snatch (6×1)
6×1 every :90 Build to a moderate weight and maintain for all 6 sets.
hang snatch is a full squat
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans, 135# / 95#
Sub Muscles for
Banded muscle up transitions on low rings.
or 7 Pullups + 7 Ring Dips