Thursday January 3, 2013

Reminder, the Oly lifting Snatch day will be moved to next Thursday for January.

Strength – EMOTM for 7 Minutes 1 Squat Snatch at 75-80%, work Double Unders during the ‘rest’ time

WOD
500m Row
40 Ball Slams (50/30)
30 Hand Release Push Ups
20 Jumping Back Squats (45/35)
10 Ring Dips
20 Jumping Back Squats (45/35)
30 Hand Release Push Ups
40 Ball Slams (50/30)
500m Row

Cool Down:

100’ Plate carry (42/25), pinch the top of the plates with your fingers