Warm Up: 400 m run
Burgener: (everyone should warm up with one round of Beginner Skill, focusing on each position)
Beginner Skill: 3 to 5 sets (pvc to light weight)
3 3 position Power Snatch
3 Overhead Squat
3 Squat Snatch
Advanced: Squat Snatch
WOD: 3 rounds for time
30 wallballs 20/14lb
30 Squat snatch 75/55lb (mvt. initiates below the knee)
Jason Khalipa 11:18, Carey Kepler 11:01
Jen H. and Melissa G. both surprised themselves and ripped out a 20# dip, don't be scared to try... who knows what will happen!
8/11/2011 05:47:55 am
Best Crossfit Site out there! http://crossfitbabes.tumblr.com/post/3078413729
8/11/2011 08:46:21 am
So after today's WOD, I was telling Jeff how, for the first time ever at CrossFit, the snatch felt really good. Jeff's response? "Eric, did you just say the snatch felt really good?"
8/11/2011 12:03:29 pm
oh lord. All I wanted to say was "nice job, ladies!" and now I feel all dirty. Sheesh. But anyway--yay! Recovering from flu/strep/mono; see y'all soon!
Comments are closed.
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