May 3 2013
May Beginner’s Classes start Monday at 7A or 6:30P
Reminder: Pull Up Clinic at 9AM tomorrow, come get your technique down then stay for the 10A WOD or 11A Free Class!
1RM Hang Muscle Snatch (If you’re following the Comp Work do that instead)
Teams of 2
18 Kettlebell Swings (1.5/1p)
30 Kettlebell Swings
42 Kettlebell Swings
Split the Work anyway to complete total reps per team, both partners run 400m at the same time, this is basically a double 9-15-21 rep scheme.
Front Squat – 3×5(75)2×5(80)
Vertical Power Snatch – 7×3(65)
15 Unbroken Kipping Ring Dips
30 Unbroken Double Unders