Friday 03.22.13

Coach Jacob: "I want to be formal, but I'm here to party"

LAST DAY!

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It's Friday and that means it's time for our 3rd installment of "The Big 24". Get yer heavy on, and work on your technique. Get a lil' lower in those squats, and get those elbows around a little faster on cleans. Most importantly, because this is an untimed WOD, you HAVE TIME TO DO MOBILITY WORK in between rounds. Make your body work better - not just for these lifts, but for life. Take the time to attack those tissues that are giving you issues (e.g., tight shoulders, tight ankles, sore knees, etc.). It's a 5 burpee penalty for each time we catch you not mobilizing between rounds. Love you, mean it!

WOD

"The Big 24"

(add 5# from your last set of loads)

8 Rounds: 3 hang power snatch + OHS

8 Rounds: 3 power cleans + push press

8 Rounds: 3 squat cleans