WOD 28MAR14

WOD:

A) 3 Pos Snatch 15min:

Beginners < 6mo CF only barbell,

>6mo CF 65% 1RM,

> 1yrCF 80%1RM…. With advanced athletes work up to these numbers and try and do 5 rounds of 1 at each position

> 2yr CF/Strength and Conditioning EST 1RM Snatch

B) Shoulder recovery/ankle mobility

C) 30-20-10

Thrusters (75/45),

Med/Slam Ball Cleans (30/20)

Yes… we know… the open is burpees and thrusters and we did burpees yesterday…