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2 March 2013; Hot Potato

2
Mar

2 March 2013; Hot Potato

hot-potato-grenade

Warm-up: Mens and Womens Hot Potato Slam Ball 20#/10#.  Losers do Burpees until a Winner is crowned

Skill: Clean/Squat Clean

Strength: 20 minutes to work up to a 1RM Clean

WOD: 21-18-15-12-9-6-3x reps
Sumo Deadlift High Pulls

Lateral Jumps over Bar

Bar balanced Push-ups

Cool Down: 1 minute legs elevated 6″, 1 minute plank, 3 rounds

1030am Powerlifting/Olympic Lifting Class

Warm-up: Mens and Womens Hot Potato Slam Ball 30#/10#.  Losers do Burpees until a Winner is crowned

Strength: Work up to a 1 RM Weighted Pull-up

Pull-up Musical Chairs

WOD:

12 minute AMRAP

Row 1000 m

20 Burpee Broad Jumps

Use remainder of time to complete as many Powercleans as possible 225/115

Cool Down: 30 GHD Back Extensions/30 GHD Sit-ups

3-2-2013