Thursday Oct 10 2013



WOD 
Skill work
Snatch Complex
5 snatch Pulls
4 hang power snatch
3 snatch balance (Stay freaking thight at bottom before standing up)
rest repeat. really focus on technique and just lifting heaving. If you miss on any of the lifts lower weight and start over. Focus on speed speed speed.  "Shoulders lead arms follow" -Coach B

Cash Out 
6 rounds
sprint 200m
rest 2:00
all out effort not a jog 
*Keep track of you splits and match them. post total time
if you have to row it's 300m

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