August 2018 – Page 3 – CrossFit O'Fallon

Aug 3, 2018 by Mendy Finley 582

8-4

In teams of 2 or 3, one athlete works at a time. Wallballs 150 20/14 Burpees 100 Kb swings 150 53/35 Every 3 min 200m run together *you may divide reps any way you like, you may also complete the movements in any order you want.

“Matt 16”

Hero WOD “Matt 16” 16 DLs 185/125RX, 275/185E 16 HPC 135/95RX, 185/125E 16 PP 95/65RX, 135/95E 800 meter Run 16 DLs 185/125RX, 275/185E 16 HPC 135/95RX, 185/125E 16 PP 95/65RX, 135/95E 800 meter Run 16 DLs 185/125RX, 275/185E 16 HPC 135/95RX...

8-2

5rm snatch *these do not have to be touch and go, pick the bar up within 2 seconds of dropping it WOD 3 rds 1 min ball slams 30/20 1 min rest 1 min DUs 1 min rest 1 min plank *no rest after the plank hold; go right back into the ball slams.