110526

Thursday

Warm Up:

3 minutes Jump Rope

2 rounds:
10 kips, NO pullups, just work on keeping body rigid and feet together
10 pass thrus, pvc
10 Overhead Squats, pvc

Burgener:

As a class: (with light bar)

1 set of 3 muscle snatch, 3 overhead squats

2 sets of 3 Position snatch, 1 overhead squat

On your own:
2 sets: 3 muscle snatch, 3 overhead squats
Increasing to WOD weight:
3 sets 3 Position Snatch, 1 overhead squat

WOD: 21-15-9

Box Jump 24"/20"
Power Snatch 75/55lb
Chest to bar Pullups

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24"box, 75lb), Lindsey Valenzuela 9:44 (24"box, 75lb)