February 21, 2013

2-22-2013

Level 1

Warm Up: Burgener Warm Up

Skill: Hang Snatch, Box Jump
WOD: 10 min amrap
1 Hang Snatch
1 burpee box jump
2 Hang Snatch
2 BBJ
 ............

Increase by 1 rep each round

-----------------------------------

Level 2

Warm Up: MSCFWU

Work Capacity: Alternate Every Minute on the Minute for 8 minutes
15 KB Swings (55/35)
10 Burpees

WOD:WOD: For time @ (95/65)
30 Push Press (95/65)
30 Pull Ups
Run 400m
20 Push Press
20 Pull Ups
Run 400m
10 Push Press
10 Pull Ups
Run 400m 

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

Noon - Level 2

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

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