Our thoughts and prayers go with Doug and his fellow missionaries as they travel to Costa Rica to do His good work and spread His word...
Warm-Up:
400 meter jog
5 burpees
15 hip extensions
15 frog jumps
10 inchworms
(2 Rounds)
Skill: Snatch Balance with PVC
2 sets of 12
WOD: AMRAP in 20 minutes...
200 meter row
15 Pull-ups
12 Jumping Lunges with dumbbells (back knee must touch ground every time)
9 Bruce Lee Push-ups
Rx Weight for Dumbbells - M=25, W=15
2 comments:
Doug,
On the clean liftoff 5 @ 105lb. only to the shins, when I lift and get to the top of the shins do I jump up? I draw a blank after the long weekend? Wish you all the best on your trip!
Thanks for the well wishes Mark. Just driving home from Orlando via San Jose, Costa.
The Snatch and/or Clean "lift off" is an exercise we use from ground to just below knees. Actually to the patelar tendon. I know you will remember to:
-lift with chest "up"
-keep eyes straight ahead
-arch back and only use legs to lift the bar
Are you using some decent weight?
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