15 Nov 2013

Warm Up:
Pick 10 Mitch
Pick 2 Squat therapy (GZ and Power)
Burgener (oly)

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

1 x 10 Snatch Pulls
1 x 10 Squat Clean

Power:
4 x 3 Deadlift
12 MIN EMOTM 3 reps @ 70%

Oly:
4 x 2 Snatch
12 MIN EMOTM 3 reps @ 70%


WOD:  (ALL)
5 Rounds of Kettlebell Fun
5 Single Arm KB Thrusters (alt arms each round)
5 Goblet Squat
5 SDHP
5 Swings
5 KB Bottom Up Press (right)
5 KB Bottom Up Press (left)

3 burpee penalty for putting kettlebell down in a round, to be paid immediately after violation :)