Didn't I mention....

WOD:

"The Everett"

4 Rds

5 Power Snatch 135/95lbs

7 Ring Dips

9 T2B

I feel like he's holding a staff...

Skill/Lift:

A1:  Power Snatch 1.1.1 x 5; (10 sec rest btwn each rep); rest 3 min

A2:  Bench Press @ 31X1; 3, 3, 3, 3, 3; rest 3 min

Met Con:

For time:

50 GHD Sit Ups

Rest 10 min

Met Con:

Tabata KB Swings 2 pd

And so it begins...

Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson


Lift/Skill:
A:  Back SQ 5,5,5 @ 32X1; rest 2 min
B:  Power Snatch 3,3,3,3,3; rest 2 min
C1:  Ring Push Ups @ 21X1; 3 x AMRAP (-1); rest 1:30 min
C2:  GHD Raises 3 x 12 @ 2010; rest 1:30 min


rest 3 min


Met Con:
Tabata Row