22-NOV-14

A.

Group Joint Warm Up

-3 Rds NFT

300m Row

20ft Inch Worm

10 Overhead Pressing Lunges

 

B.

Olympic:

Power Snatch 5×2

Start light, focus is on speed under the bar, not weight lifted.

 

C.

WOD: For Time

Teams of two, one works at a time

60 Pull Ups

60 Dead Lift 115/80#

60 Push Ups

60 Hang Cleans 115/80#

60 Lunges

60 Shoulder to Overhead 115/80#

60 Box Jumps

60 Front Squats 115/80#

60 Burpees

 

D.

Mobility:

Chest Stretch

1 min each calf smash

1 min each couch stretch

 

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