Warm up:
3 rounds of:
5 Burpees
5 Squats
5 Pull-ups
5 Hang cleans

Strength:
Work to heavy power snatch

WOD:
“Amanda”

9-7-5 reps for time of:
Muscle-up
Power Snatch (135 lb./95 lb.)

Post time to comments. (Subs will be given for MUs. Also, Amanda is traditionally completed with full snatch (squat) – we are subbing power snatch today.)

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THANKSGIVING CLASS SCHEDULE:

Thursday, two classes only: 8am and 9am
Friday, two classes only: 9am and 4:15 pm
Saturday: 9am class as scheduled

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20 songs to WOD by, WOD Talk

What is your favorite WOD tune?? Post to comments.

Media:
Wednesday WOD, November 21, 2012

5 thoughts on “Wednesday WOD, November 21, 2012

  • November 20, 2012 at 6:50 pm
    Permalink

    Back squat 95 then 20 burpees x 5
    13:48

  • November 20, 2012 at 6:51 pm
    Permalink

    Shoot left on wrong day……..

  • November 21, 2012 at 7:02 am
    Permalink

    165# power snatch.
    WOD: 7:55 RX.

  • November 21, 2012 at 9:54 am
    Permalink

    Snatch: 195# PR!
    WOD: 9:04 rx’ed

Comments are closed.