Dec 10 2013
I have nothing witty and exciting to talk about. Yesterday’s WOD sucked.
As a special treat I’m planning to be at just about all of the WODs tomorrow (except when we have beginner’s at 7A and 6:30P). We’ve got just a couple weeks left working on Muscle Ups as a major part of our focus so if you’re close please make it a point to come in Wednesday and work on them. If you’re really really close don’t hesitate to shoot me a note through the emails or facebooks and coordinate me being there to help. Now is the time! #ChristmasMiracles #IdontthinkwebpostsneedHashtags.
4 Squat Snatches (135/95)
16 Pull Ups
24 Double Unders
1k Row – Easy Warm Up – Rest 2 Min
5x200m Row Sprints – Rest up to 2 Min between efforts.
– Rest 5 Min –
10 Power Snatches (115/65)
10 Power Snatches (135/95)
10 Power Snatches (165/105)
This should be completed as 1 piece. Choose Snatch Weights that allow for no more than 3 sets on the first 10, 5 Sets on the 2nd and Singles on the last. Basically you should be hitting triples or better, then doubles, then singles or better.