[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

REMINDER

We only be holding one class today at 8:30AM.  Heats for 18.4 will start at 9:30![/text-with-icon][vc_column_text]

WOD

10 rounds for time
10 alternating dumbbell snatch 50/35 lb
15 wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a task priority couplet with two lifting movements. 10 rounds of both movements is definitely on the higher end volume wise so if you are new to CrossFit or this level of volume consider scaling to 7 or 5 rounds.  Remember that if you are attempting to go “Touch and Go” on the dumbbell snatches we want to transfer the dumbbell from one hand to the other below the forehead.  Wall ball shots are a simple movement but focusing on your squat technique will make them go much easier.  Keep your torso upright and at the same angle throughout the entire range of motion. Use a target height and ball weight that you can consistently hit with the same body mechanics even when fatigued.[/vc_column_text][/vc_column][/vc_row]