WOD 3/28/17

PRE CLASS WARM UP

1000m Row
30 Air Squats
30 BTN Push Press (45/35)

OLYMPIC LIFTING

10m EMOM

Snatch Complex
– Snatch Deadlift
– Snatch Shrug Pull
– Snatch High Pull
– Snatch

METCON

400m Run, Then:

1 Power Clean (135/95)
10 Burpees
2 Power Cleans
9 Burpees
3 Power Cleans
8 Burpees
-Cont’d-
10 Power Cleans
1 Burpee

400m Run

ADVANCED

400m Run, Then:

1 Power Clean (165/125)
10 Burpees (over bar)
2 Power Cleans
9 Burpees
3 Power Cleans
8 Burpees
-Cont’d-
10 Power Cleans
1 Burpee

400m Run

POST CLASS

Coach Led Banded Stretching


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In case some of you need a list of things to remind you how to “man up”….. if you still think the workouts are easy, you obviously missed last week!!