WOD 4/30/13
5 Minutes of Shoulder Mobility
A- WU- 3 Rounds of: 200M Run/20 Ring Rows -7 Minute Cap + PVC Burgener Warm Up + Skill Transfer Exercise
B- Snatch- 3 Minutes To 80% + 3/3/3/3/3@80%; 90 Seconds Rest Between Efforts (smooth/perfect reps)
C- Pendlay Row- 12/12/12 (135/95)
D- For Time- 50 USA K.B. Swings (24/16kg)/25 Burpees on to plate/750M Row
Kinda back off day
Warm Up – 3 min row @ 80% = 619m + 30 pull ups/ 30 push ups/ 30 Air Squats
Snatch singles – 65/70/75/80/85FF
Muscle Snatch 2/2/2 @ 45lbs
OHS 3/3/3/3/3/3/3 @ 85lbs
3 rounds ft of 10 Deadlift/ 3 jumping bar MU/ 25 DU’s = 5:27 my DUs sucked today. W/e
A- WU- 3 Rounds of: 200M Run/20 Ring Rows -7 Minute Cap + PVC Burgener Warm Up + Skill Transfer Exercise
B- Snatch- 3 @ 105(bailed on 2nd rep badly)/95/95/95/95
C- Pendlay Row- 12/12/12 @ 115
D- For Time- 50 USA K.B. Swings (24/16kg)/25 Burpees on to plate/750M Row: 6:40 Rx