WOD - 10/21/14

Tuesday

Skill:  Snatch Skill Transfer Exercises

Strength:  Work through the Snatch Skill Transfer Exercises (PVC/Barbell only) 4-5 x 2 each

  • Snatch Push Press
  • OH Squat (Sots press in bottom position)
  • Pressing Snatch Balance
  • Heaving Snatch Balance
  • Snatch Balance

http://journal.crossfit.com/2012/09/olycourse-skilltransfer.tpl

WOD:  4 Rounds for Time

  • 5 (squat) Cleans (135/95)
  • 400m Run

Post Workout:  3 Rounds

  • 8 Good Mornings
  • 6 Strict T2B

Challenge of the Week:  Fastest 15 calorie row.

*Post score to whiteboard

Battle of the Clubs: Partner Bash is this Saturday, Oct. 25th at the Little Rock Racquet Club!!

The two man and two woman teams will compete in 3 WODs for the fittest title of Little Rock. If you are interested in volunteering as a judge or scorekeeper, please contact us!
Check-in is at 9:00am and the first WOD begins at 10:00am
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