WOD 4:9:2015 | Dogtown Athletic - Oakland Boxing and Oakland CrossFit

WOD 4:9:2015


Spend 10 minutes working Pistols


15 minutes working up to heavy Overhead Squat.  Some of you never attempted Overhead Squats before, Please watch the following link for some pointers before coming to class. This video is not meant to teach you everything you need to know but it’s a good baseline to start with.


Run 800 meters

100 Dumbbell Snatches @ 55#/ 35#  ( if weight is  too light , go up in weight)

Run 800 meters


50 weighted sit-ups

50 Superman’s


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