Tuesday 3/5/13

Initial Bro Time was a success, that’s a lot of good lookin’ dudes!!!

Barbell Work
7-7-7-7-7
Snatch

*This should be light weight and used to build muscle memory in the snatch.  This should be touch and go.  If you have an inefficient squat snatch, work on power or muscle.

WOD
Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

*Your score will be your time and total pounds.  Object is to go as heavy as possible (whatever you can do in 7 rounds).

Basics
10…1
Box jumps
Push-ups
*These box jumps need to be high, you can step up if needed but it should be more of a strength exercise than a metabolic one.

Pre-K
Skill:
Introduce Sumo Dead Lift High Pull
5:00 AMRAP
2 Sumo Dead Lift High Pull (unloaded)
4 knee raises
6 burpees
Game:
Beach Towel Relay

Kids
Skill:
Introduce Sumo Dead Lift High Pull (“Zippers”)
6:00 AMRAP
2 Sumo Dead Lift High Pull (unloaded)
4 Lateral jump burpees
4 knee raises
Game:
Beach Towel Relay

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