WOD: May 22, 2015

Strength
Overhead Squat (5 x 12 E3M)
WOD
Metcon (Time)
800m Run
30 Burpee Box Jump Over
30 Pull Up
30 Dip
800m Run
For time
Rx Must Jump on or completely over the box. Feet must stay over the box. You may not straddle jump the box. Full extension of the hips is not required.
Extra Credit
Metcon (AMRAP – Reps)
Broad Jump 40’ – Continuous (1 rep)
Wall Ball: 10 30/20
OTM 10 Minutes
This is to be done on your own, outside, with your own timer (if class clock is in use) including the wall balls.

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WOD: May 21, 2015

WOD
Burgener Warm-up
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
A: Snatch Balance + OHS (10 X 1 HAP)
B: Hang Snatch (OTM 15 Minutes)

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