7-11-2012
Warm Up: Row 400 Meters
20 Hip Extensions (Slow on the way down, accelerate on the way up)
AS A GROUP: Burgener Warm Up
Strength: Snatch (2-2-2-2-2-2) 60%-70%-80%-85%-90%-90%
WOD: Ascending Snatch Ladder @ 70% of Single Rep Max
1-2-3-4-5-6-7-8-9-10
20 Double Under buy in before each round.
Group Times:6,7,8,9 AM and 4,5,6 PM
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