Tuesday November 20th 2012

The girls taking down “Helen” last week during the competitor try outs

Tuesday November 20th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

A. Complete:
400 Meter run
then…
9-6-3 reps of
Sotts press (45/35)
Power snatch
Snatch balance
then…
400 Meter run
– Slightly increase the load on the barbell if you feel comfortable with all three exercises

B. 3 Rounds for time of:
30 Wall ball (20/14)
30 Squat snatch (75/55)
– Barbell starts from just below the knee

C. Recover/Mobility
1-2 Min couch stretch – each leg (try and go longer than last week)
1 Min I.T band foam roll – each leg
1 Min Foam roll/lacrosse ball your lats and shoulder capsule
1 Min T-spine smash on foam roller