Wednesday December 5th 2012

Our roots

Wednesday December 5th 2012 
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

Warm-up/skill – Learn the Split snatch

A. “Parson Brown”
For time:
10-8-6-4-2 reps of
Split snatch (115/75)
Barbell lunges (115/75)
Push jerk (115/75)
– Alternate feet for the split snatch

Rest 3 Min

EMOTM X 10 minutes
10 Pistols
25 Double unders
– Scale Pistols with 15 very fast and deep air squats
– Rx for this workout is prescribed load and completion of the pistol and double under portion