January 8, 2012
1) 3 rounds not for time:
5 x front levers
8-12 x kipping hand stand push ups
2) Six sets of:
Power Snatch from Mid-Thigh x 6 reps
(these should be fast and continuous)
Rest as needed, work up as heavy as you can, but stay focused on barbell speed.
3) Complete for time:
3 rounds:
20 x push press (95/65lbs)
15 x toes to bar
50 x double unders
then immediatly complete 500m row
Power Snatch:
2 x 6 @ 105
2 x 6 @ 110
2 x 6 @ 115
Wod: 7:53 total time.
Ready to get back to the 4 a.m group tomorrow morning.
used 55 lbs on power snatch. rough on the shoulders.
WOD was fun 14:16.RX lost a few seconds —forgot I had to row. Was quickly reminded by eagle-eyed onlookers.