November 9, 2013

Warmup:

3x

40 m farmers walk

10 back ext

10 sit-ups

3 x Hypers  x a lot

Bands

Oly:

Snatch - 70% x 2, 75% x 2, 77% x 1 x 2       

Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2       

WOD:

1-3-6-9-12-9-6-3-1

Front squat 135

Tire flip - jump through- burpee

Finish:

10 min handstand walk practice 

AOD