Monday, March 18, 2013


Because we only had 6 people out for the WOD on Sunday we are repeating Sunday's workout.  If you did do the WOD on Sunday, substitute the OHS with Back Squats. Same rep scheme.

A. Overhead Squats
You must snatch from floor
Beginners/Intermediate: 10, 10, 10, 10 Go up in weight with each set; rest 3 min.
Advanced: AMRAP UNBROKEN @ 95/135 lbs x 4 sets; rest 3 min.

B. Beginners: KB Snatch practice for 10 minutes. Then go onto Part C. Your coach will provide you with an individualized program prescription.

C. Intermediate and Advanced
3 Rounds for Time
10 strict pull-ups
7 kb snatch per arm 40/70 lbs
10 ring dips

Or, if you did Sunday's WOD, do
3 ROunds for TIme
10 toes to bar
10 KB Swings
10 push ups