wednesday 4.10.13

IMG 0982 copy

Warm-up:

          20 slam balls

Skill:

           power snatch

Strength:

        shoulder press: 5rm

        v-ups: 5x10

        rev band fly: 4x20

       

WOD:

         5 rounds

        7 power snatches (115/80)

        10 kb swings (70/53)

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)


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