WOD - SATURDAY, JANUARY 11TH 2014

EIDENS!

10:30!

ROB AND ILCH!

MOTISI AND BRENDAN!

COOK AND FRANK!

OLYMPIC LIFTING WARM-UP
* 5 OF EACH REP*
SNATCH GRIP PUSH PRESS
OHS
SNATCH BALANCE
MID THIGH HANG SQUAT
ABOVE KNEE HANG SQUAT
BELOW KNEE HANG SQUAT
SQUAT SNATCH
PUSH PRESS
PUSH JERKS
SPLIT JERKS

OLYMPIC LIFTING CLASS
A. 20 MIN TO FIND 1RM SQUAT SNATCH

B. 20 MIN TO FIND 1RM SQUAT CLEAN AND SPLIT JERK

C. 3 SETS 1 MIN ON 1 MIN OFF PLANK HOLDS (45/25)

ENDURANCE WARM-UP
200M NO ARM ROW
200M ALL ARM ROW
FOAM ROLL/LAX BAL/MOBILITY

ENDURANCE WOD
4 SETS OF:
21-15-9
ROW FOR CAL
* WHILE ONE PERSON WORKS ONE PERSON WILL PERFORM T2B.
** THE SET IS COMPLETE WHEN BOTH PEOPLE COMPLETE 21 EACH, 15 EACH, 9 EACH. THEN REST 2 MIN
*** SCORE WILL BE TEAMS TOTAL T2B AND TEAMS BEST AND WORST 21-15-9 TIME.

RESULTS FROM 1/11/14

2014 PREP TEAM RESULTS!