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Sat 9/21/2013 WOD

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Warm up
600 Meter med ball Run

In a running clock of 15 Mins
W a PVC Pipe
3 sets of
10 Pass throughs
10 Over Head squats
Then
2 sets of
10 Ball Slams (blue slam ball)
10 Spider mans
10 Supermans
10 wall Balls (no weight listed)

Snatch progression

Strength/Skill
Level 1 (Fitness)
EMOM For 10 Mins
Even Min 4 Hang power Snatches (55/35)
Odd min 4 Thrusters same weight

Level 2 ( Performance)
EMOM for 10 Mins
Even 4 Power Snatches 75/55
Odd 4 Thrusters 75/55

Training (Met-Con)
IN TEAMS OF 2

5 Min AMRAP
Partner ladder
3-6-9-12-15-18…
LEVEL 1 (Fitness)
Plate ground to over Head (45/25)

Level 2 (PERFORMANCE)
3-6-9-12-15-18
single arm KB SNATCHES

3 Mins rest

5 Min AmRAP
Divide up work amongst team evenly
Level 1 (Fitness)
30 Russian KB SWINGS (53/35)
20 Ball Slams (Blue heavy slam ball)

Level 2 (Performance)
30 American KB swings (53/35)
20 Ball Slams (Blue heavy slam ball)

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