WOD 24NOV14

Warm Up: 400m Run “then” 2Rds of: 10-2sec. Superman holds, 10-Pass Throughs, 10-OHS (PVC), 10-Walking lunges

Skill: Hang Squat Snatch
5Rds of 5Reps light to Moderate weight. Focus on hip drive & speed under the bar.
WOD: For Time:
AMRAP in 15min. Increase by 2-2-2 each Round
2 – Deadlifts 95/65 lbs
2 – Overhead Box Step Ups 45/35 lb plate
2 – Power Snatch 95/65 lbs
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