8/7/2009

Dynamic stretching warmup

w/ PVC
5 muscle snatches
10 overhead squats
5 balance snatches

w/ 45 lb bar
2 rounds of above + 10 reps of 20lb wallball.

push press 10x w/ 45lb bar
1x3x95
1x2x135
Push Press 5-5-5
150lbs
Push Press 3-3-3
155lbs

then...

On the minute:
perform 2 hang squat snatches on the minute, for 15 minutes
*use 85% of 1 rep max
*For every rep not completed, perform 5 pull-ups at the end of WOD

used 115lbs, missed 3 times so did 15 jumping pullups at the end