150624 - Dig Deep | CrossFit, Catalyst

It's getting to be summer out there folks. 
You're going to want to stay home because it's blazing hot out. 
Don't do it. Keep your consistency up.
Drink lots of water throughout the day.
Chalk those hands up and grab the bar. 

You are a deep well of strength and resilience.

You just may not know it yet. 

Warm-up
D&B bear crawls
10 PVC OHS
10 PVC Lunging pass-throughs
10 Empty bar-thrusters

WOD 1
4 rounds
:55 max distance run
high pace return
2 min rest from last athlete
then
KB ladder M:55 F:35
5-10-15-20-15-10-5
:30 rest between sets

Catalyst
3 position clean (floor, below knee, above knee) + jerk 
60% x 3
65% x 3
70% x 3
75% x 3
Clean pull
95% x 3 x 2
100% x 3 x 2
Close(r) grip OHS  x 3 x 5
Good morning x 3 x 5