WOD Tue 7-9-13
July 8, 2013
WOD Thu 7-11-13
July 10, 2013

WOD Wed 7-10-13

Heather with a great overhead position!

Warmup:
5 minutes DU practice
2 rounds through Burgner Warmup
 
Skill/Strength: Snatch
3 sets of 5-7 reps each (If you can’t touch & go it’s too heavy)
– Increase weight after each set starting at 65% with the last set at 85% 
– Last set is for max reps
 
Conditioning:
4 rounds for time
200M run
15 med ball squat cleans
 
– 10 minute time cap
 
Cool Down:
1) 30 ft walking toe touches
2) 30 ft walking spiderman stretch
3) 100 jumprope singles
4) Athlete choice – shoulder mobility – LAX ball, bands, or other