Sat 11-9-13 – Barbells for Boobs Breast Cancer Charity Event
November 8, 2013
WOD Tue 11-12-13
November 11, 2013

WOD Mon 11-11-13

Strength/Skill: Snatch

4 sets of 3 reps at 80% of your 1RM

– Touch and go, try to add weight every set with perfect technique

– New athletes will do higher reps and lower weight and work on form


Conditioning: Perform the following in any order, resting 60 sec between each set.

All sets must be unbroken:

3 sets of 5 reps weighted pullup (or strict, assisted pullups) – try to increase weight each set

3 sets of 12 reps weighted back extensions 35/25# plate

3 sets of 20 reps slam ball 30/20

3 sets of 60 sec plank hold

– Mix and match as you desire but take no more than 60 sec rest between efforts