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

February 26th 2013

February 25, 2013

SNATCH! Enough said.

Warm Up

3 rounds of:

400M Row

20 Sit Ups (10 GHD Sit Ups)

20 Back Extesions

Skill

Plyo Push Ups

*chest must start on the floor, explosively press you bodyweight onto an elevated surface, 1Rep only*

WOD

50 Burpees

40 KB Swings

30 Push Ups

20 Pull Ups

10-10yd Suicides

Break as along as it takes to finish then,

10-10yd Suicides

20 Pull Ups

30 Push Ups

40 KB Swings

50 Burpees

Games Prep

Row/Burpee Ladder

500M/25, 400/20, 300/15, 200/10, 100/5

then,

WOD

“Diane”

21-15-9

225/155 DL

Handstand Push Ups

5 minute break then,

“Grace”

30 reps

CLean and Jerk 135#/95#

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