November 7 2012

What a great day! PB’s from Melissa and Racheal (and Genice), best feeling in the world! Be sure to post yours on the board and here when it  happens to you. I’d much rather see a PB number on the board than on the scale anytime…

SNATCH DAY…

Warm up: with an empty barbell

3 x3 O/H squats 30 sec rest bet sets

3×3 drop snatch 1 min rest bet sets

3×3 dead hang snatch 1 min rest bet sets

Strength:

1 x pull to knees 1x pull with shrug 1 x snatch

8 rounds (increase load or work on transitions)

WOD:

9 HSPU

7 Burpee wall balls

x 5 For time (12 min time cap)

We Snatched this up too….


Comments

  • Melissa — November 7, 2012

    WOD – 6.05 RXD
    Snatch 40kg

  • Harley — November 9, 2012

    11:01 Kip HSPU

  • Andrew — November 10, 2012

    6.02rxd

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