Tuesday, August 9th 2016

STRENGTH WOD

A1) 4 Snatch Grip Deadlift

A2) 10 Chin ups

4 Rounds

WOD

3 Minutes on 1 Minute off:

400 M Run

Max Burpees

4 Rounds

Coach’s Tip: Yesterday we went heavy barbell in the METCON and today we go no barbell.  This type of interval work is meant to be a “sprint/rest” format, so don’t do too much pacing here. Run fast and keep at the burpees until that last second. Your should have at least a minute to do your burpees in the first round (which means even less time by the last round), so please consider scaling the run to 300 if you find yourself with little time left for the burpees.  While this is surely a ‘running WOD’, we don’t want you ONLY running!  The 300 is marked — just follow the 400M run route and turn around at the end of the first building (you’ll see a green 300M mark sprayed on the ground).

 

Coach Lyndsey shows great hip extension on her Power Snatch.  Do as she says AND as she does!

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