11/18/10

Wednesday, November 17

It's official. We will start our 24 hour team run on Dec 17 at 4pm.
Today's class
Warmup
For 5 minutes
10 lateral hops over a barrier
10 single leg lateral hops over a barrier
3 pullups
2 forward rolls

Lift
Deadlift 3 x 5
Overhead Squat

Focus
Snatch
- 1st three steps of the Burgener warmup

WOD
4 x AMRAP 3 minutes
3 Thrusters (dumbbells)
5 Burpees
10 Squats
Rest 1 minute between intervals

post loads for Deadlift, load used and scores for the WOD.

1 comment:

Anonymous said...

deadlift- 100/105/110
overhead squat- 15

WOD:
rounds-
3
2
2
2

frank