Wednesday, 01-09-13

This one made me laugh after I read it twice.  Truth.

 

"We are keenly aware of the faults of our friends, but if they like us enough it doesn't matter." - Mignon McLaughlin

Strength/Skill:

EMOM for 12 minutes:

  • First 6 minutes:  Perform 2 snatches at 70% of your max
  • Second 6 minutes:  Perform 2 cleans at 70% of your max

Make sure you know what weight you will use for each BEFORE we get started and have the additional weight you will add for the clean ready since you'l have less than a minute to add the weight to your bar.

WOD:

15-10-5

Muscle Ups

Squat Clean Thrusters

if you are not able to do muscle ups yet, either work the transition or substitute with 2x pull-ups and ring dips.  Each movement of the squat clean thruster starts from the ground.

Post-WOD:

Stretch and work mobility!!!

1 comment (Add your own)

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