Lost Ones


WOD 9/11/12

15 minutes to establish a 1RM Snatch Balance.


4 rounds for total working time of:

Run 400m
20 Pullups

Rest 1:1 between each round.


This looks like it could be a fun CrossFit Competition!


Still having problems with your Overhead position? Toes going out too far on squats? Whatever your issue, go to http://www.mobilitywod.com/ and search for the issue and watch the video on how to begin correcting the problem! It’s usually not a one time fix and you’ll need to do the drills over and over to improve mobility.

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Showing 6 comments
  • cody

    Another wod i cant make it to.

  • Neal

    225# on snatch balance, 5# PR!

    16:32 on the WOD, as prescribed. Went unbroken which was my goal

  • Sheree Pierce

    I was 24:29 finishing with a LOT of encouragement! Thanks, Rooster Crew! I broke my pullups up 11/9 every time except the last and went 6/5/5/4.

  • Jason G.

    165# Snatch Balance

    18:02 ( blue & purple band )

  • wodsquad

    205# SB

  • Josh T.

    225# sb
    15:42 rx
    No more pull ups. Thanks!

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