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WOD – Monday – November 22, 2010

21
Nov

WOD – Monday – November 22, 2010

Warm-up:

2 Rounds – 10 OHS w/PVC, 10 push-ups, 10 pull-ups, 10 sit-ups, 10 back extensions

Skill:  3 – Position Snatch

Practic Snatch from the high hang, from the hang, and then from the floor.  Work up to a comfortable weight of about 50% of your max snatch.

Strength:  15 minutes to work up to max snatch.  You can snatch or power snatch.

Metcon:  7 minute AMRAP

10 Toes to bar

20 45# push press

30 1.5 Pood KB swing

eric - i thought you had a bad shoulder?

eric - i thought you had a bad shoulder?

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