8 April 2016

2015-03-21 18.00.05

Warm-up:  12 Minutes Slow AMRAP

10 Calorie Row

8 Burpees

6 Power Snatches (empty bar, please don’t drop them!)

4 OHS

2 Squat Snatches

Strength:  Barbell Complex

15 Minutes to work up to a Heavy 1 Power Snatch, 1 Hang Power Snatch, 1 Squat Snatch, 1 Hang Squat Snatch, 3 OHS

(Holding onto the bar the entire time; Coaches note this will most likely keep everyone at a light weight)

WOD:  4 Rounds:

50 Yard Farmers Carry to the end of the parking lot and back AHAP

25 Burpees

10 Pistols (RX) or 20 Air Squats

ABZ:  “Annie”  50-40-30-20-10 DUs/Ab Mat Sit-ups

 

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