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18 April 2013; Zombie


18 April 2013; Zombie


The Cranberries:

Zombie Music Video

Warm-up: Fartlek run Eastside Lap with a Partner…Accelerate and Decelerate through the Eastside Lap as if you were driving a 5 Speed in traffic…start in 1st, kick it up to 4th, bring it back down to 2nd, then up to 5th etc…make it random…40-60yds at a time.

Tabata: Tabata Air Squats (unscored)

Strength: Snatch Grip Deadlift 5-4-3-2-1

Skill Review: Hang Power Snatch

WOD: 16 minute AMRAP

6 Hang Power Snatch (115/75)

12 Toes to Bar/Rings

18 Lateral Jumps over bar


Cool Down: 3 minute Plank (perform a 1 Burpee Pull-up Penalty every time your knee touches the ground or you lose core control)