Wednesday WOD 20080806

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

10 pound Dumbbell squat snatch, left arm, 15 reps
10 pound Dumbbell squat snatch, right arm, 15 reps
30 Jumping Pull-ups/Standing Pulls
10 pound Dumbbell squat snatch, left arm, 12 reps
10 pound Dumbbell squat snatch, right arm, 12 reps
24 Jumping Pull-ups/Standing Pulls
10 pound Dumbbell squat snatch, left arm, 9 reps
10 pound Dumbbell squat snatch, right arm, 9 reps
18 Jumping Pull-ups/Standing Pulls

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For explanation of jumping pull-ups and standing pulls, see Exercises Page. Here is a demo of the Squat Snatch, courtesy of CrossFit Headquarters.