Cary CrossFit Advanced WOD 7.28.12
Power Clean: 30 x 1 on 30 second interval @ 70% of clean max
Drop Snatch (Heaving Snatch Balance): 4 x 2
4 Rounds for time (use start stagger if necessary)
Dead Lift: 2 reps (286 lbs / 198 lbs)
Ring Dips: 10 reps (elbow must be higher than shoulder at the bottom and arm go to full extension)
Back Squat: 4 reps (242 lbs / 176 lbs)
Ring Dips: 10 reps
