Thursday, November 5, 2015

11052015 Thursday WOD

Did OK...not great...just OK

SNATCH TECHNIQUE
Burgener Warm Up
Skill Transfer Exercises
EACH - x 2 w PVC, then 2 x w Empty Bar 45lbs



High Hang Snatch
Empty Bar x 3 (2)
65lbs x 3 (2)
75lbs x 1 (2)

Hang Snatch
Empty Bar x 3 (2)
65lbs x 3 (2)
75lbs x 1



WOD
Warm Up
400m Run
3 x 10 of Squats, Lunges and Jumping Jacks
Stretch

STRENGTH

Back Squat
5-4-3-2 *I didnt finish my last one...ran out of time
Got to 275lbs for a double.

WOD
AMRAP 12 min
27 x Goblet Squat
21 x V Ups
15 x Kettle Bell Swings
9 x Cal Row
L3 - 53lb Kettlebell

DONE -  2 Rounds + 53 Reps



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