CFF WOD 9.25.14

Warm up
15 overhead pause squats with pvc (6sec pause at the bottom)
15 Burgner warm up
15 jumping landing (squat snatch)
15 squat snatch w/pvc (hold at bottom until form is good before driving out of hole)

Strength- Squat Snatch w/hook grip (15min cap)
Rx1- 5×5
Rx2- Review technique and complete one set of 5 with comfortable load

WOD- 25min AMRAP
30 sec double unders
30 push ups
30 Lunges (115/75)
600m run
20 Back squats (115/75)
20 kb swings (1.5/1 pood)
600m row
10 S2OH (115/75)
10 Roll outs
10 Burpees

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