1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

October 22nd 2013

October 21, 2013

Warm Up

2 rounds of:

-Row 500M

-50 Double Unders

Skill

15 min. Muscle Up Work

*take this time to go over strengthening the false grip, kipping using the false grip, the transition from pull to dip, and dipping strength.  find your weakness in the muscle up and work to improve either skill or strength.*

WOD

4 min. Max reps. of:

-10 Pull Ups

-20 sec. break

2 min. break then,

4 min. max reps. of:

-5 Power Snatches (95#/65#)

-20 sec. break

2 min. break then,

4 min. max reps of:

-20 Double Unders

-20 sec. break

Advanced Athletes

-Hang Snatch High Pull+Hang Power Snatch (2+1), 4-5 working sets

-Snatch Pull 5RM, 4-5 working sets

-Power Clean+Power Jerk (1+3), 4-5 working sets

5 rounds of:

-8 Back Extensions with barbell

-10 Toes to Bar

-1 min. break

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