Wednesday 20141008 Open Class

Posted: October 7, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of Cfef1.

Burgener warm-up

.

WOD:

3 rounds for time of:
Run 400 meters
21 hang power snatch 75/55
12 chest-to-bar pull-ups

 

Scaling Options:

Run:  200m run/500m row

Hang power snatch:  65/45, 55/35

Chest-to-bar pull-up:  Standard pull-up / Banded pull-up / ring body rows

.

Xtra:

1 minute each side of:

Banded shoulder Stretch

Lat stretch

Couch stretch

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