Thursday 3-7-13

 In WODs

Warm Up

Junkyard Dog

Burgener Warm Up

Skill

Burpee Efficiency

Snatch

WOD

Part I.  EMOTM for 12 minutes

Odd minutes – 3 Position Snatch – Build up to 75/45 snatch

Even minutes – 3 Burpees (touching ring 6″ above max reach)

Part II. “Baseline”

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

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Travel WOD

20 min. AMRAP

5 Push Ups

10 Sit Ups

15 Squats

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Mobility WOD

We will do this one two days in a row to prep for Friday!

http://www.mobilitywod.com/2012/03/open-wod-12-2-movement-prep-and-mechanics.html

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