Sunday, 4/10/11. Workout of the Day.

9 Apr

OHS can make you happy.

CFCC WoD:

SMR of the Day: Lacrosse ball to hip flexors, 1m per side.
Activation: 5m of Burpee box jumps for height, peak set of 3.  (floor, feet, box in one movement, rest a second between reps is ok).
Power: Snatch, peak set of 3 (power snatch is acceptable but teach full lift)
Metcon:
5 rounds for time:
5 Overhead squats (same as peak set of 3 snatches)
10 ring rows
CFCC Conditioning Bias WoD:
4 rounds for time:
5 power snatches (135/95lbs)
5 overhead squats
10 pull-ups
15 pushups
20 KB swings (American, 1.5/1 pood).
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