Sat – 11/30/2013

Saturday Schedule
9:00AM & 10:00AM

WOD

In teams of two, alternate tasks to complete 10 rounds (35 min cap):
7 Deadlift (225/145)
11 C2B Pull-Ups
400 Meter Run

Don’t freak out. You are alternating tasks, so each person will only complete each task 5 times.

Competition Training

1) Take 15-20 minutes to build to a heavy Snatch
Let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen.

2) Three rounds for time (15 min cap):
400 Meter Run
6 Power Snatch (155/105)
6 Muscle-Ups

Rest exactly 4 minutes, and then . . .

3) Three rounds for time (15 min cap):
10 Deadlift (275/175)
15 Handstand Push-Ups
30 Double-Unders

Optional Conditioning Extra

Take a long, slow hike or bike ride. Get out of the gym, enjoy the outdoors and get some blood flowing.