WOD - WEDNESDAY, FEBRUARY 27TH 2013

PANORAMINC VIEW OF 6AMERS!

WARM-UP
DYNAMIC STRETCHES
THEN:
3 MIN G.O.A.T WORK.
GOAT = SOMETHING YOU SUCK AT

TEACH
THRUSTERS
KIPPING PULLUPS

WOD
"JACKIE"
1K ROW
50 THRUSTERS (45# - EVERYONE)
30 PULLUPS


Jason Khalipa does Jackie...almost. from crossfitoneworld on Vimeo.

Results 2/26/13

COMPETITORS (DELOAD WEEK DAY 3)

WARM-UP
100 DOUBLE UNDERS
10-15 C2B PULLUPS
20 HRPU
20 REPS FROM EACH POSITION - SNATCH WITH THE BAR
- POWER POSITION TO POWER SNATCH
- HANG POSITION TO POWER POSITION TO POWER SNATCH
- GROUND TO HANG TO POWER TO POWER SNATCH

A. SNATCH
40%X5X1
50%X5X1
60%X5X1

B. POWER CLEAN
40%X3X1
50%X3X1
60%X3X1

C. GROUP WOD

D. EMOM 10 MIN
30 DOUBLES
7 BURPEES