Workout of the Day

Sunday 150329 - Beginner

A. Warm up complex: “Barski” Snatch
3 Hang Snatches from the Hip without setting the bar down between snatches.

B. Every 6 minutes, for 30 minutes (5 sets):
400 m Run
10 Hang Power Snatch (75/53)
10 Toes to Bar
Goal for this workout is to finish well within the 6 minute interval.  You should be able to do the snatches and toes to bar unbroken before you scale up weight on the snatch.

Click here for a preview of Monday’s Beginner classes

This week's Endurance WOD

This week’s Endurance WOD for March 25th and 26th (no Endurance WOD on the 27th due to the CF Open):

30 minute AMRAP with Teams of 3
Person 1 Rows for Max Meters
Person 2 and 3 Run 400 meters
Person 2 Rows for Max Meters
Person 1 and 3 Run 400 meters
Person 3 Rows for Max Meters
Person 1 and 2 Run 400 meters

Repeat this sequence for the 30 minute AMRAP, you may not switch rowers until both runners return from the run. Winning team has the highest score for max meters rowed.