Sat – 12/28/2013

 

Holiday Schedule

Sat, Dec 28     – 900AM/1000AM
Mon, Dec 30   – Regular Schedule
Tue, Dec 31    – Morning Classes ONLY
Wed, Jan 01   – Noon “Hangover WOD”

WOD

Partners alternate whole rounds to complete 20 min AMRAP of:

10 Goblet Squats (53/35 lb)
10 Over the Box Jumps (24/20)
10 Hand-Release Push-Ups

COMP

1) EMOM for 10 minutes:
Hang Snatch + Snatch + Overhead Squat
@ 70-75% of your 1RM snatch – use this as a skill and technique session

2) Halting Snatch Deadlift 3X1@ 95-105% of 1RM snatch
Pause for 1-2 seconds at four positions: (1) 2″ off the ground, (2) bottom of knee, (3) mid-thigh, and (4) hips, then stand to full extension. If you are not 100% sure of where your body should be in these positions, ask someone to help you. These positions are everything. 

3) 30 min AMRAP:
400 Meter Run
2 Rope Climbs
15 Meter Handstand Walk
500 Meter Row
10 Handstand Pushups

Don’t kill yourself, scale to strict pull-ups if needed.