9-17-13

9-17-13
 
WOD (Endurance WOD and Olympic Weightlifting below)
10 minutes Foundations Work - Overhead Squat with PVC
then
4 RFT of:
8 Overhead Squats 95/75
16 Burpees
24 Situps
 
Endurance WOD
6 sets x 60 feet Broad Jump
then
AMRAP 20 minutes of:
10 Front Squats 75/55
10 Box Jumps 24/20
10 Burpees
10 Situps
 
Olympic Weightlifting
1.) 3 Position Snatch (Floor, Hang, Hip): ME on complex
2.) THEN 1 set @ 90%, 1 set @ 95%, 1 set @ 100%
3.) Mobility Work