:00-:10 1.) Warm-up:
3x
10 Squats
10 Box Jumps
10 Pull-ups
:10-:30 2.) 5 x 3 Snatch Touch-n-go Triples
:30-:50 3.) WOD
3 Rounds
Run 400m
20 DB Snatch 70/50lb
:50-1:00 4.) 7 minutes alternating every 30 sec. Hollow Rock/Superman
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14:39 rx
Up to 75# snatch
11
0
Anna Schumacher, Laura Schmidt, Charlie Spry, Matthew Luepke, Lindsey Koehler, Eric Johnson, RaLinda Lamberies, Mary Stueber, Jamie Kemen, Pauly VanderKelen and Michelle Johnson
Matthew Luepke
14:53 40#, subbed 500m rows for runs
95# snatch, and during the warm-up I was able to do 2 kip pull-ups in a row!
13
0
Ryan Froelich
10:34 (40 DB) (115 snatch)
Grant-Thanks for designing a great WOD today. Coaches-Thanks for helping me do it right
23
0
Shannon Wescott
12:19 55# walking lunges
Darn laundry injury! Guess I shouldnt do it anymore.Worked on front squat
19
0
Theresa Rosenquist
If I havent said it enough - Thank you ALL for you inspiration, support, and encouragement!!!
23
0
Tina Schmidt
10:58 Rx
Worked up to 105# snatch with a few fails...class felt very early today ;)
24
0
Todd Rocheleau
10:51, 55lb
Just used the bar for snatches since my mobility is still pathetic.
17
1
Better every day.