March 18, 2013

3-19-2013

Level 1: 

3-19-2013

Level 1:

Warm Up: Run or Row 400m
3 Rounds 
5 Push Ups
10 Squats
15 Sit Ups
Then 
Review Press, Push Press, Push Jerks

Skill: Jerk from the rack
3-3-3-3-3 

WOD: For Time
4 Rounds
10 Pull Ups
20 Push Press (75/45)
90 Single Unders

____________________________

Level 2:

Warm Up: Run 400m
Burgener Warm Up

Strength: Snatch
3-2-1-1-1-1-1-1
(70%-80%-then 6 reps to work up to a heavy single)

WOD: 12 Minute AMRAP
7 Toes 2 Bar
7 Hand Release Push Ups
7 Snatches (95/65)

6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1

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