WHITEBOARD – 15 March 2013
Workload:
Strength:
Muscle Snatch
Build up to a heavy max then 4 sets of 3 within 75% of the max set
Conditioning
5 Minute AMRAPs w/ 2 minute rest between each:
B1.
6 Box Jumps (30/24)
12 Wall BallsB2.
15 Kettlebell Swings
200m RowB3.
1 Rope Climb
20 Ball Slams (20/14)
Notes: For the second part perform 5 straight minutes of B1, rest 2 minutes, 5 straight minutes of B2, rest 2 minutes, and then finish with 5 straight minutes of B3. Happy Friday.
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Snatch : 185 X 1
190 (f)
WOD a. 4rds + 3, 3rds, 3 rds
Did part yesterday, part today
5 x 3 pull ups, blue band
4 x 8 glute ham back extensions, 25#
WOD today
4+6+2
3
3
Wod completed
Missed the snatch.