18 April 2013; Zombie

the-cranberriess

The Cranberries: http://en.wikipedia.org/wiki/The_Cranberries

Zombie Music Videohttp://www.youtube.com/watch?v=6Ejga4kJUts

Warm-up: Fartlek run Eastside Lap with a Partner…Accelerate and Decelerate through the Eastside Lap as if you were driving a 5 Speed in traffic…start in 1st, kick it up to 4th, bring it back down to 2nd, then up to 5th etc…make it random…40-60yds at a time.

Tabata: Tabata Air Squats (unscored)

Strength: Snatch Grip Deadlift 5-4-3-2-1

Skill Review: Hang Power Snatch

WOD: 16 minute AMRAP

6 Hang Power Snatch (115/75)

12 Toes to Bar/Rings

18 Lateral Jumps over bar

 

Cool Down: 3 minute Plank (perform a 1 Burpee Pull-up Penalty every time your knee touches the ground or you lose core control)

4-18-2013b