Wednesday 2-12-14

 In WODs

Pre-WOD Mobility

5 minutes on tspine ball

5 minutes (total) in pigeon

(see posters in back)

Warm Up

Junkyard Dog
Burgener Warm Up
Skill Transfer Exercises

Skills

Snatch

WOD

A. 5RM Overhead Squat

B. Open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/45# Snatch, 30 reps
135/75# Snatch, 30 reps
165/100# Snatch, 30 reps
210/120# Snatch, as many reps as possible
——————–

Travel WOD

For time:

Run 1 mile, lunging 30 steps every minute

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