Thursday December 6th 2012

Locked out

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

WOD

A. “Bottom To Bottom… Tabata Squats”
20 sec of work followed by 10 sec of rest. During the rest period hold the bottom position of a squat. Repeat for 8 intervals. Score is total number of squats completed.

B. 2 sets of
1 min max calorie row
rest :60 sec

C. “Thumpity Thump Thump”
Every :30 sec X 5 min
6 Toes to bar
Every :60 sec X 5 min
12 Burpee
Every 2:00 min X 10 min
400 Meter run

Recovery/Mobility
Easy 3 Min row (conversational)
2 Min T-Spine smash
2 Min Olympic wall squat

Barbell Club
3-Position Snatch (floor, below knee, above knee) 4 x 3 @ 60%, 65%, 70%, 75%
Snatch Pull – 3 x 2 @ 95% 3 x 2 @ 100%
Back Squat 5 x 5 @ 75-80%
Push Press  5 x 5 @ 75-80%