Wednesday's WOD

Warm-up:
500m Row
1:00 rest
500m Row

Workout:
Clean and Jerks; 12,7,5,3,2,1,1,1 

Tuesday's WOD from Sheppy at CrossFit Vancouver

Warm-up:
Stadium Run (1000 m) 

Tech:
Burgener Warm-Up
Snatch and Snatch Balances; warm up with a light weight and practice these exercises to set-the weight for the workout.  

Workout:
Rounds in 20 minutes:
1 Snatch
3 Snatch Balances
5 Overhead Squats
200m Run

Men's weight is 95lbs and women's weight is 55lbs or scaled to ability.  During the Tech part practice and choose a workout weight which you can manage to drop on your shoulders during the Snatch Balances.