23 April 2014 – “Grannie”

Warm-up:  Eastside Lap, then Pull-up Bar Hangs (wide grip) for 0:30 on, 0:30 off – 3 Rounds

Strength/Skill: Snatch (Power or Squat) – 5,3,3,1,1

WOD: “Grannie”

6 Clean and Jerks (135#/95#)

50 Double Unders

50 Ab Mat Sit-ups

6 Clean and Jerks (135#/95#)

40 Double Unders

40 Ab Mat Sit-ups

6 Clean and Jerks (135#/95#)

30 DUs

30 Ab Mat Sit-ups

6 Clean and Jerks (135#/95#)

20 DUs

20 Ab Mat Sit-ups

6 Clean and Jerks (135#/95#)

10 DUs

10 Ab Mat Sit-ups

 

Cool Down: 20 Back Extensions on GHD, 20 Hollow Rocks, 20 Supermans

 

 

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