Wednesday 05.16.12

Jen and Emily. KB Swing Artists.

WCFM Warriors, your first co-ed sandpit volleyball game is tonight at 7:40 PM at Weed Park. Be there, or be square. Or let me know you can't make it (if you haven't already).

This how slow I sometimes feel like I am moving during a really hard WOD.

"Planks are the worst kind of exercise...they are miserable and just don't look that hard!" ~ Dan John

WOD

Warm Up:

5 minutes

Snatch Complex (PVC)

- Hang Power Snatch

- Hang Power Snatch + OHS

- Hang Snatch

- Full Snatch

Shoulder pass throughs

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Strength:

5 Rounds

3 Snatch (Increase weight each round)

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Every Minute on the Minute for 15 minutes

5 wall balls (20/14)

3 push ups

20 sec plank