Wednesday January 2, 2013

HAPPY NEW YEAR!!! Bring on 2013!

Programming Note – We will move the first Thursday Oly lifting session to next Thursday Jan 10th.

Strength – Every Minute On the Minute (EMOTM) for 6 minutes – 3 Front Squats, Pause 3 seconds at the bottom of the second squat

WOD

5 Rounds
10 Split Snatch (105/70)
10 Box Jumps (24/20)
10 KB Swings (53/35)
*Competitors may go up in Snatch and KB weight

Cool Down:
15-12-9 GHD Sit Ups
50’ Spiderman Walking Lunges between each set