October 19th

October 18, 2012

Warm up

Jog 400m

Then 2 sets of:

  • 10 Band pull aparts - be sure to use a light band – keep in mind we are mobilizing
  • 10 face pulls with bands - be sure to use a light band – keep in mind we are mobilizing
  • 10 band rotations - this is our pvc pipe pass with a band – again we’re trying to mobilize and get your shoulders ready for heavy pulling and pressing
Let’s review the Burgener warm up and then the power snatch and get to work. 

WOD

Power Snatch 3, 3, 3, 3 rest 2-3mins b/t sets

3RFT

Power snatch @60-75% of today’s heaviest 3reps

200m run w/45 or 30# sandbag

10 T2B

Post heaviest triple and times

The Nitrate and Nitrite Myth: Another Reason not to Fear Bacon

…