Tuesday 2/26/13

Strength
Every minute on the minute for 12 minutes, complete:
Snatch, heaviest possible (odd minutes)
7 Chest-2-Bar pull-ups (even minutes)

*Perform muscle or power snatches if your squat snatch still needs work.  This is a strength day, not a technique day.

WOD
Complete 3 rounds, each for individual time:
Run 400m/ Row 500m
25 squats
10 Alternating Single-arm kettle bell snatch (55/ 35#)
Rest 1:1, or to the nearest 0:30 at least

*Each round is a max effort and an individual workout.  Push yourself in each round!!!

Basics
Complete 3 rounds for time of:
30 Mountain climbers
20 steps walking lunge
10 kettle bell swing

Pre-K
3 Rounds
3 Shuttle sprints
3 Rope jumping pull-ups
3 Deadlifts (“Angry Gorillas”)
3 Burpees
Game: Duck Duck Goose

Kids
3 Rounds
50m row
1 beginner rope climb
5 Deadlifts (KB 10-20)
5 Push-ups
Game: 4 Corner Dodgeball

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