Thursday 3/13/2014

Games2013_SquatBurpee_Team_rotator

Warm Up

Row 500m

  • 30 Squats
  • 20 Roll Backs
  • 20 Push Ups
  • 30 PVC Overhead Squats

WOD

Strength

Squat Snatch 1-1-1-1-1

Metcon

9 min. AMRAP

  • 5 Power Snatch (95/65)
  • 30 Double Unders
  • 20 Deadlifts (95/65)

Cash out

30 Odd-Object Squats

An odd-object can be a log, Rogue block, med ball, etc.  Use anything that puts the weight to one side (i.e. on a shoulder).  If you use a med ball and can hold the ball at your mid-section, try putting in the shoulder to give you a different (uneven) dynamic in the squat.  Switch the side of the odd-object at 15 reps for evenness.  

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