25 Mar 2014

Warm Up
1 min double unders
20 overhead squats
20 med ball cleans
10 kb swings

Samson Stretch
Burgener (hang power snatch)

WOD-
“Core 24”
24 hang power snatch
24 abmat sit ups
24 overhead squats
24 abmat sit ups
24 push press
24 abmat sit ups
24 KB swings
24 abmat sit ups
24 pull ups
24 abmat sit ups
24 knees to elbows
24 abmat sit ups
24 box jumps
24 abmat sit ups

Score = time
L1: choose weights/box height
L2/3: 75/55#, 53/35# KB, 24/20” box

Mobility
Shoulder/Upper Back