WOD 3OCT14

Warm Up: 400m run “then” 2Rds of 20-Double Unders, 10-good mornings 45/35 lbs, 10-Pass throughs
Skill: Snatch Work
Drop Snatch, Snatch balance, practice
with lighter weight, focus on speed getting under the bar
& moving your feet.

WOD: Alternating EMOtM for 16 min
Even Min:
3 – DL @ 275/185 lbs
20 – DU

Odd Min:
5 – Strict Weighted Pullups 20/14 lbs hold with legs or feet
8 – Burpees