WOD - 3/4/14

Tuesday

ANNOUNCEMENT:  There will be no 5:30 a.m. and 8:30 a.m. classes on Tuesday, March 4th due to icy road conditions.  Afternoon and evening classes will be scheduled as normal, so please join us at 1:00 p.m., 4:30 p.m., 5:30 p.m., or 6:30 p.m. if you normally come in the morning!  Drive safe!

Skill:  KB Snatch

Strength:  

Snatch Balance 70% 4 x 3

Hang Snatch 80% 5 x 2  

WOD:   13 min. EMOM

  • 3 Front Squat (135/95) - 5 Over-the-Bar Burpees (odd)
  • 6 KB Snatch (53/35) - 5 Box Jumps (30/24) (even)

Post Workout:  2 Rounds

  • 30 sec. Plank
  • 30 sec. Side Plank (L)
  • 30 sec. Founder’s Bridge
  • 30 sec. Side Plank (R)

Challenge of the Week:  Max air squats in 6 minutes

*Post score to whiteboard