Friday 4-4-14

 In WODs

Warm Up

Junkyard Dog
Burgener Warm Up
Skill Transfer

Overhead Mobility


3 Position Squat Snatch


A. EMOM x 7min
3 Position Squat Snatch – focus on hitting every position perfectly.  Form is more important than load.

B. “Nancy” 20 min. time cap – you may not go over the cap – scale run distance and weight appropriately
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps


Travel WOD

5 Rounds for Time:

400 meter run

30 Squats

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