031911

Saturday 10am and 11am

Warm Up:
400m run or 500m row

3 rounds
20 double unders
10 air squats

Stretch and do your own mobility wods/roll out

Burgener:
 
3 power snatch from 1st, 2nd and 3rd position with Bar only

Add weight for 2 or 3 more rounds from Ground Only (3rd position) to WOD weight.
(On the Power Snatch for the WOD, the weight must touch the ground each rep)


THEN: 1 round fast

20 double unders
10 Power Snatch 55lb/35lb (less weight than the wod!)
(Get used to the movements and how the transition will feel from Du's to Snatch)

WOD:  10  minute AMRAP
30 double unders
15 Power Snatch, 75lb/55lb

Good Luck to all the Sectional Competitors!!! Remember, please try to get there early and be ready to compete at 11am. We will try to rotate heats as quickly as possible. Jeff, Mollie, Liz and Brandon will all be there to help you warm up and feel comfortable with the workout!  Have fun!


Today after the noon class, Andrea and Eric completed the Sectionals WOD! See their video below! Andrea completed 4 rounds + 30 double unders + 7 snatches, Eric completed 4 rounds + 30 double unders + 5 snatches.