WOD 1/20/14
8 Minutes of Wrist/Shoulder/OH/Thoracic/Ankle/Hip Mobility
A- WU- PVC Burgener WU + Skill Transfer Exercise
B- High Hang(position 1) Snatch- 3 Minutes WU To 65% + 3/3/3/3/3/3/3/3@ 65%; 1 Minute Rest Between Sets
C- Olympic Squat- 7 Minutes WU To 80% + 5/5/5/5@ 80% (Tempo;2/1/X/1-2); 2 Minutes Rest Between Sets
D- Snatch Pull (above the knee/slight shrug under)- 3/3@ 80/85/90%
C- 2 Rounds of: 1K Row; 2.5 Minutes Rest between rounds
1/20/14
A- WU- half tabata: DU’s=174 + half tabata: box jumps (24″)= 9/8/8/9 (34)
B- Snatch- WU- 3@45/75 + WS- 3/3@105=60/3@115=65/125=70 + 3/3@135=75+3@140=80%
C- C&J- WS- 3@115=55+3/3@125=60+3@135=65+3/3@145=70+3@155=75%
D- Squat- WS- 5@170=55/185=60/200=65/215=70+4@230=75/255=80+3@265=85%
E- Ran out of time:(