We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am!

30-minute Mobility Workouts return next week! 

Wednesdays at 5:30pm and Saturdays at 10:00am

WOD for Friday 040513 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
EMOM for 8 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Use 40% 1RM

Strength:
Back Squat
5 singles @60%
3 singles @70%
3 singles @80%
4 singles at @90% 1RM

Conditioning:
AMRAP in 9 minutes:
3 Knees To Elbows
5 Hand Release Pushups
Run 200m

Post Back Squat Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 Snatch from the 1st, 2nd, and third position every minute on the minute for 8 minutes (24 total reps).  Do these at 40% 1RM of your full Snatch.  They should feel pretty light.  This is for technique.

For the strength segment, follow the warmup progression and then complete 4 Back Squat singles at 90% 1RM.  Rest about 3 minutes between reps.  You should not be missing any of these reps!  The entire strength segment shouldn’t take longer than 20 minutes.

For the conditioning workout, scale as necessary and run as hard as you can each 200m.

ENDURANCE WORKOUT tonight at 6pm!

115lb Female Squatting 295lbs
[youtube]http://www.youtube.com/watch?v=xCckhmXnddM[/youtube]