S: 
Run 400m x3
rest 2 min between sets
Score is slowest 400m. 

WOD:
7 min AMRAP
5 Ball slams 40-50/20-30
10 box jumps 24/20”

Skill: 50 AAB Cals for time

WOD: Randy

75 Power Snatches (75/55)

Score is time/time

Workout of the day - February 14th, 2017

Queen of Swing

Warm Up:
Turf Run, down ad back
10 lunges
10 situps
5 pushups
5 squats


Skill:
Plank Holds

A) Snatch complex; Pause below knee 3 sec, Snatch, pause at bottom  seconds, then Snatch (no pauses). Find heaviest for the day (note: 2 pauses on first snatch, no pauses on second snatch, it’s not 3 snatches)

B) CF Metcon

SKILL: A) 3x :45 Barbell Overhead Hold (Press Grip) 45/35, 1 min rest

FOCUS: Keep midline tight and ribs pulled down. Active shoulders and no over extension of the back

S:

DB snatch
E2MOM x10 min (5 rounds)
4DB snatch 2L then 2R. Build in weight

WOD:
10 min AMRAP
50 ft over head walking lunge 45/25

A) Find max ft unbroken HS Walk

B) CF Metcon

C) For time: 30 chest to bar pull ups