Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
1 Snatch @ 75% 1RM every 30 seconds for 5 minutes
Rest 3 minutes, then do 1 Snatch @ 90% 1RM EMOM for 5 minutes

5×3 back squats

WOD:
For time:

200m Run
30 Hollow Rocks
200m Run
30 Toes to bar
200m Run
60 Sit ups

Post strength loads and WOD time to comments.

_______________________

You best believe I’ll fix your snatch, Sage Burgener Mertz

Post thoughts to comments.

Media:
Thursday WOD, April 11, 2013

4 thoughts on “Thursday WOD, April 11, 2013

  • April 11, 2013 at 9:35 am
    Permalink

    Where you at Roosters? Lets get the message board firing!

  • April 11, 2013 at 2:00 pm
    Permalink

    I was not there this morning. Nobody else crows.

    Speaking of Roosters. The cat is away so the 6:00 AM class will be rocking tomorrow!

  • April 11, 2013 at 2:35 pm
    Permalink

    Snatch 135, 155
    BS 250 – 340
    WOD 8:00. Had to run on treadmill, kind of a buzz kill for timing.

  • April 11, 2013 at 7:47 pm
    Permalink

    100/120/175 snatch snatch Bs 9:47 WOD rx

Comments are closed.