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

Strength:
20 minutes to work to a heavy Snatch
10 minutes to work to a heavy Snatch Balance

(If you have not ever done snatch balance or haven’t done it super heavy, work on technique first and add weight very slowly. It is important to dial in technique here than it is to go heavy fast. Snatch balance will help you build confidence under the barbell while working foot and arm speed.)

WOD:
(NOT for time)
3 rounds of:

25 Weighted Sit-ups
8 Good Mornings
15 Reverse Hypers

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________

10 benefits of coffee for health performance, Poliquin Group

10 misconceptions about Olympic Weightlifting, Breaking Muscle

10 things you need to know before starting weightlifting, JUGGERNAUT

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Media:
Thursday WOD, October 10, 2013

2 thoughts on “Thursday WOD, October 10, 2013

  • October 10, 2013 at 11:55 am
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    175 Snatch. Missed 185 twice….but I was close.

    Snatch Balance was a new movement, so I didn’t go heavy.

  • October 10, 2013 at 4:30 pm
    Permalink

    175# snatch -PR. Missed 180

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