WOD - WEDNESDAY, JUNE 27TH 2012

*GYMNASTICS CLASS TONIGHT AT 7! HERE ITS GONNA BE A DOOZY!!!!!!!

** ALSO JOEY HAD HIS ROPE TAKEN FROM THE 6PM CLASS.  DID ANYONE KIDNAP THIS?


WARM-UP
SNATCH SKILL WORK(PVC - 10 REPS OF EACH)
1. PULL 1 =  FLOOR TO ABOVE THE KNEE
2. PULL 2 =  TOP OF THE KNEES TO CREASE OF HIP (POCKETS)/FULL EXTENSION
3. PULL 3 =  AS THE BAR IS STILL RISING - PULL YOURSELF UNDER THE BAR
4. OHS
5. KB SWINGS - 1 WEIGHT LIGHTER THAN YOUR WOD
6. DYNAMIC STRETCH - SHOULDER MOBILITY

GOOD READ ON THE SNATCH


STRENGTH
12 MIN TO FIND MAX SQUAT SNATCH FOR THE DAY
THEN:
EMOM 5 MIN - 2 SQUAT SNATCHES @ 70% OF YOUR MAX FOR THE DAY - NOT OF ALL TIME. (THESE WILL NOT BE TNG)

- YEA THATS 330#
- LOOK AT THIS BAR PATH AND HOW CLOSE IT STAYS.

WOD
"KB CHALLENGE" (70/53) (LAST DID MAY 7TH!)
5 ROUNDS - 1 MIN ON AND 1 MIN OFF KB SWINGS.
*YOUR GOAL IS TO COMPLETE 30 KB SWINGS IN EACH MINUTE.
** FOR EVERY ROUND NOT COMPLETED YOU WILL OWE A 200M FARMERS WALK WITH A (70#/53#) IN EACH HAND!

RESULTS FROM 6/26/12