2.3

Oly Strength - Snatch (30 Minutes)
1A.  Mid Thigh (block or hang) Snatch  3 x 2 @ 65%, 3 x 3 @ 70%.               Rest 90 sec.
1B.  Overhead Squat. 3 x 2 @  65%, 3 x 3 @ 70%.                                           Rest 90 sec.

2.     Heavy Snatch Pulls  1 x 3 @ 105%, 3 x 2 @ 115%                                   Rest 90 sec.

Grunt Work (15 Minutes)
                 (Heavier than last week)
1. Sled Pulls. Slow and heavy. 4 x Front, 4 x Backwards.               Rest 60-90 sec.
2. Prowler Push.  High handles 3 x 50 M, low handles 2 x 50M.    Rest 60 sec.

 Thread a weight belt through the sled straps...then put the belt on. Hamstrings!

Stairs (15 Minutes)
1A.  3 flights up, fast feet down x 8. Foot on each step.
1B.  3 flights up, fast feet down x 8. Every other step.

            Rest as needed.

Competitor Mini WOD  (8 minute time cap)

FLIPPIN PISTOL WHIPPED (FPW)
          3 Rounds For Time

             5 Tire Flips

             10 Lunge/pistols

                               Each leg is one rep.

Ok... so, I think I invented a new movement. I haven't decided on a good name for it. I am open to suggestions though. "Do it" and then you can give me your name ideas. Try to think of what to call it right after you finish this WOD. Start the movement with a back lunge( step back with your right leg), then stand back up onto your left foot and do a left leg pistol. Then switch legs. Good luck. If you don't do the mini WOD, at least try a few of these. Don't hurt yourself.

Your legs might be sad if you do ALL of this in one day. Choose to do the competitor WOD ONLY if you do not have a chance to do the stairs. If you have a chance to do the stairs today, push the WOD to later this week. Jo, do Oly Strength and the WOD we talked about.