Wednesday, February 27, 2013

17.4


This looks fun...


Oly Strength
1. Power Snatch 6 x 1 @ 80%
2. Power Clean and Jerk 6 x 1 @ 80%
3. EMOM for 6 minutes Alternate:
     Odd: 5 Power Snatch @ 165/110# or HAP
     Even: 5 Thrusters @ 165/110# or HAP       

  Squat Strength
     High Bar Back Squat
          Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
          Work Sets 2 x 2 @ 95%



Engine WOD
Row 500 meters
     rest 1 minute  
 AMRAP in 5 minutes
           10 Russian KBS with one KB in each hand (45/25)
           10 Wall Ball shots
     rest 1 minute
400 Meter Run

Skill Work
Pick a skill you suck at.
Spend 5-10 minutes doing work that helps you not to suck at it

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