7/5/12

Friday, July 6

Hopefully you have recovered from the 4th of July WOD. Today we get back to the basics.

Warmup
Burgener warmup
3x 5 Down and Ups
     5 Elbows high and outside
     5 Muscle Snatch
     5 Snatch Lands
     5 Snatch Drops

Focus
Practice your Snatch for 10 minutes
- work on Power Snatches from the hang, above the knee, below the knee and mid-shin.

Practice Cartwheels for five minute

WOD
5 rounds
5 Snatches (choose a weight you can manage for 5 reps unbroken in the first round)
100m shuttle run (25m out 25m back X2)

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