February 25, 2013

2-26-2013

Level 1

Warm Up: PVC Warm Up

Skill: PVC overhead squat, bar overhead squat, work up to weight if technique is there.

WOD: 5 rounds for time
15 OHS  (75/45) 
400 m run 

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Level 2

Warm Up: Snatch Drills

Strength: Snatch 
2-2-2-2-2 @ 65%

WOD: For Time
50 KB Snatches (55/35)
Run 800m
50 KB Snatches

(first set of KB Snatches done with either the right or left hand the last set done with the opposite)

Group Times: 
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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