Mandy and Shannon know Squat!
Warm Up:
200m Waiters Walk-(M=25/w=15)
21 Lunge steps w/kettlebell torso twist(light KB)
21 Box Dips-legs long/shoulders drop below elbows
21 PVC (bar overhead) Good mornings
(2 Rds)
Sport:
Snatch: 5 sets x 3 reps
(Work up to roughly 90% of 3 rm)
WOD:
DU
Push Press
Ladder format : 10-9-8-7-6-5-4-3-2-1
- Men- 135/95/75
- Women-95/75/55
- No DU's = x10
2 comments:
Ouch, if the bruises and tear wasn't bad before, they are now. Nice to be doing some snatches again.
WOD:
10:04 65#
Snatch 3RM
Hank 115
Durand 105
Tim 95
Diana 45
Martinique 65
Roy 135
Andre 95
Tonie 65
Chelle 45
Dawn 55
Holley 65/55
Katy 65
Melissa 55
Bary 95
Christina 45
KCJ 55
Adam 95
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