***Gym will be closed this Saturday and Sunday 2/25-26, 2012

Watch a video on "Teaching the Snatch"

Warm-Up

• 500 m Row
• 25 Burpees

Dynamic Stretching

3 Rounds AFAP

• 5 Dead Hang Pull UPs
• 15 GHD Sit Ups

WOD

For Time

• 15 Clean and Jerks 155/105
• 50 Hang Snatchs 45/30
• 800 m Farmers Carry 55/35

***Gym will be closed this Saturday and Sunday 2/25-26, 2012

Warm-Up

• 800 m Run

Dynamic Stretcing

3 Rounds of

• 3 Rope Ascents
• 5 Ring Dips
• 7 Wall Balls

WOD

7 Min AMRAP

• 21 Double Unders
• 7 Burpees

2:00 Rest

7 Min AMRAP

• 21 KB Swings 55/35
• 7 Split Jumps (Each Leg)

***Gym will be closed this Saturday and Sunday 2/25-26, 2012

Warm-Up

• 500 m Row

Dynamic Stretching

2 Rounds of

• 25 Box Jumps
• 25 Squats
• 25 Push Ups

WOD

5 Rounds of

Each rounds has a 3 min time limit

• 200 m run
• Max Thruster 115/85

Rest Day! 

***Gym will be closed this Saturday and Sunday 2/25-26, 2012