7 Nov 2013

Warm Up:
Dynamics
Front Squat Skill Transfers
Burgener (all)

Ground Zero:
Core Work:
2 x 1 min Plank
2 x 20 Medball Twist
2 x 25 Sit Up

2 x 10 Back Squats
2 x 10 Deadlifts

Power:

4 x 4 Fr. Squats (same weight scheme as previous)
10 Min EMOTM 4 reps @ 60%

Oly:

4 x 3 Front Squats (same weight scheme as previous)
10 MIN EMOTM 4 reps @ 60%

WOD:  ALL GROUPS

A:
5 min AMRAP
5 Hang Cleans (135/95) Gr. Zero = Medball cleans
5 Burpees

Rest 2 mins

B:
5 MIN AMRAP
5 Thrusters (95/65) GZ (45/35)
5 KB Swing (55/35) GZ (35/20)