11/4/2015

11/4/2015

dynamic :
a) class team jog of 400 meters
+
30 second sets of :
a) pvc pass thrus
b) pvc snatch deadlift
c) pvc snatch pull
d) pvc hang snatch
e) pvc power snatch
f) pvc snatch (or power snatch + ohs)

 

athlete's choice of complex
8 sets of :

a) hang power snatch. hp snatch + ohs
b) power snatch. ps + ohs
c) snatch. snatch + ohs

new set every 1:30, build.

notes :
- list complex chosen in notes.

 

partner wod
11 minute clock
for max reps :
1 mile weighted run (20/14)
max burpees to ring/rig remaining time.

notes :
- partition wall ball carry/burpees as desired.
- both partners must come in from run at same time before one partner can start burpees.
- burpees to rig or ring today to ensure hip extension at top of rep.


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