Monday, March 4, 2013

Monday - WOD 52 - Four Corners


Strength/Skill
a. Lift to the 1st pull of the Snatch
Hold for 3 seconds
Then Snatch
4-4-4-4
Trying to increase weight each time

b. With a snatch Grip
4 Sets of:
1 - Clean to Rack
2 - Snatch grip presses
2 - OH Squats

WOD:
3 rounds for advanced- 2 Rounds for Int.
Farmer's Carry to Station 1
Station 1 - 20 Single arm presses
Station 2 - 20 Push ups
Station 3 - 20 Hammer grip Russian Swings
Station 4 - 20 Hammer grip Sit ups

OT:
400 Meter run (march challenge)

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