Thursday 6-20-13

 In WODs

Warm Up

Burgener Warm Up

Ladder Drills

Skills

Hang Snatch

Snatch

WOD

A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

B.
For time:
300 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
300 Meter Run

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Travel WOD

5 rounds
20 body weight thrusters*
30 sec handstand
* simulate the movement of a thruster
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