WOD: 1-24-13

Strength:  Back Squats

1 at 95% based on feel
1 at 100% based on feel
1 at 105% based on feel

WOD L1: 10 min AMRAP of:

2 Thrusters (65/45)
2 Hang Power Snatch (65/45)
4 Thrusters (65/45)
4 Hang Power Snatch (65/45)

Continue this pattern until 10 minutes expire.

WOD L2: 10 min AMRAP of:WOD

2 Thrusters (95/65)
2 Hang Power Snatch (95/65)
4 Thrusters (95/65)
4 Hang Power Snatch (65/45)

Continue this pattern until 10 minutes expire.

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Start getting pumped!…

A lot of you are on your way to put up some monster numbers for the Back Squat.  Be sure to come in and get this last hurrah of strength in.  Come February, the programming format will move to a more skill based focus.  This will be ideal for those who have been looking to clean their gymnastics and other skills.  This will also work as the setup for the Opens come March!  Please note that today’s workout will be a great test to see who is using their arms (versus their hips) to move the weight in the snatch.  If you are using your arms, the thrusters will be significantly harder.  If you are using your hips, they will just be regular hard.

So pumped already,

CG

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