Thursday’s WOD
Snatch Complex
Beginner – 1 Hang Power Snatch + 1 Overhead Squat – light weight
Intermediate* – 1 Pos 1 Snatch + 1 Pos 2 Snatch + 1 Pos 3 Snatch – work up to a heavy yet manageable weight
Advanced – Snatch, find 1 RM
*DO NOT move out of beginner level if unable to achieve a good form full-depth overhead squat
Mrs. Wright is having a birthday, and she attends the 4.30 class most days. Guess how old she is???
WOD – 3 Rounds
36 Seconds at each Station, with 24 seconds of rest/switch time
Hammer Strikes
High Jumps (to a 12″ height)
Slam Balls (50/25)
Burpees
Jumping Squats
OPTIONAL Cash-Out – Practice 2-for-1 Wall Balls, try for 10 consecutive reps – ask your coach!
2014 03 19