12/1/2009

Oly WOD (we repeated first day of "Group B" since we didn't have oly last Thursday due to Thanksgiving)

WU:
DROM, Dynamic Stretching
500m row

WOD:
Hang Snatch
3x3x75%
3x3x115

Snatch (start at hang, touch floor and go)
3x3x75%
3x3x115

Snatch-Grip Deadlift
5x4x100%
5x4x185

Snatch Balance
5x3x75%
5x3x115

My lower back was really, really tight at the end. Maybe from heavy back squats a couple of days ago, or just not really being too active in the past week?

Metcon: (used 95lbs for power snatches)
10 power snatches
4 pushups
8 power snatches
8 pushups
6 power snatches
12 pushups
4 power snatches
16 pushups
2 power snatches
20 pushups

6:49