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

Strength:
7×2 Hang Snatch (Don’t drop bar between reps)

followed by 5 sets of 3 rep High Bar Back Squat

WOD:
Tabata Double-unders

followed by (not for time):

Work to a max height seated Box Jump
3 rounds of:
25 weighted Sit-ups
8 Good Mornings
15 Reverse Hypers

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Coach Burgener speaks on the transition from clean to jerk and where to get your hands/elbows:

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Media:
Thursday WOD, September 19, 2013

2 thoughts on “Thursday WOD, September 19, 2013

  • September 19, 2013 at 3:09 pm
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    Snatches: 135/135/135/145/145/155/155
    Back Squats: 225/225/245/275/295

  • September 19, 2013 at 7:01 pm
    Permalink

    HSNX2 – 135-195
    HBBSX3 – 275-325
    TABATA DU – 250

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