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

October 9th 2013

October 08, 2013

Warm Up

Run 800M

3 minutes to review the Dirty Dancing Drill

3 minutes to review the Rock and Roll Drill

5 minute Squat Test

Strength

15 minutes to work up to the heaviest weight of the following complex:

-Power Snatch+Snatch Balance+OHS

WOD

5 minute AMRAP of:

-15 KB Swings (24kg/16kg)

-20 Double Unders

2 minute break then,

5 minute AMRAP of:

-15 Burpees

-20 Double Unders

Advanced Athletes

-Muscle Snatch 3RM, 4-5 working sets

-Hang Clean+Jerk (1+2), 4-5 working sets

-Shoulder Press 3×5, same weight for all sets

-Back Squat 3×5, same weight for all sets

then,

4 rounds of:

-400M Run

-Max Reps Handstand Push Ups

About the Author