Sept 2nd 2012
STRENGTH
Warm-up/Mobility: Coaches Choice
Workout:
A) 7×1 Snatch + Hang Snatch (Rest 60 seconds)
B) Pause Front Squats 5 X 3 reps rest 60 seconds
(pause for 5 count on bottom of first squat)
C) 3 x Max Effort bar dips optional if not doing WOD
WOD
Warm-up/Mobility: Coaches Choice
A) Skill Work -3 sets Not For Time (15-20 min cap)
Advanced:
Muscle Ups x 3-5 reps (Shoot for unbroken set)
One legged squats x 10 reps (5 each side)
L-Sit on paralettes – max hold (30 sec cap)
Beginner/Intermediate:
Muscle Up transition + Dip x 5 reps (feet on floor)
Split squats x 8 reps per leg (Add kb weight as required.)
Hanging Knee tuck or L-sit x max hold (30 sec cap)”
B) 7 Rounds For Time:
4 x Clean & Jerk (135/185)
200m run or Shuttle run inside (numbers pending)
1 Rope Climb
