Posted on Leave a comment

January 9, 2014

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget we have three teams competing this Saturday at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free. [/creativ_alertbox]

Strength

E2MOM for 12 Minutes
3 Squat Snatch ~ 60-65%

Work up to around 60-65% of your 1RM and perform 3 Squat Snatches every other minute for 6 rounds.  New lifters should stay light and work on the complex Power Snatch+Overhead Squat.  Try to ride the bar down into the bottom of the squat.

WOD

For time

5-10-15-20
CTB Pull-Ups
Weighted Lunge Steps 115/75lbs  (hold the barbell in the front rack position)

Off Ramp WOD

3 Rounds for Time
10 Pull-Ups
20 Bodyweight Lunges

Leave a Reply