WOD Monday 7/23/12

AM


A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
                       - 5 x 2  -  HEAVY sets

B) 7 rounds of:
          200m run
          5 Hang Squat Snatch (155#/ 105#)
          1:1 Work : Rest Ratio

C) 5 X 10 Box Jumps
          - Rest about 30 seconds between sets. Work on speed.


PM

Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
            - rest 60 seconds between efforts






WOD A DEMO w Ron Yellin



WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger







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