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WOD – Monday, October 3, 2011

2
Oct

WOD – Monday, October 3, 2011

Warm-up: Run 400m, 10 OHS, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Skill:

3 sets: 3 overhead squats; 3 pressing snatch balances; 3 heaving snatch balances; 3 snatch balances – Rest 1 minute between each set.  The sets are continuous.  Do 3 OHS, then immediately move to pressing snatch balance, then…..

Pressing Snatch Balance - http://performancemenu.com/exercises/exercise.php?exerciseID=81

Snatch Balance - http://performancemenu.com/exercises/exercise.php?exerciseID=80

WOD:

Carse

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20″ box).
Post time to comments.

coach Wyndi - giving us a fake "heavy lift" face

coach Wyndi - giving us a fake "heavy lift" face

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