Wednesday 11.27.13

Main WOD
12 Power Snatch (115/75)
5 Muscle Ups
9 Power Snatch
3 Muscle Ups
6 Power Snatch
1 Muscle Up
3 Power Snatch

Skill Work
2 for 1 Wall Ball & L-Sit 1:00/0:40/0:20

Optional Skill Work
Clean (full) + Push Jerk + Split Jerk, work up to heaviest possible in 5 sets

Post time to whiteboard and to comments.

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Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

*** Remaining hoodies will be available for pickup from 0600-0720-ish in the AM***

Main WOD
This WOD is a simple descending ladder of power snatch and muscle ups. Scale the power snatch by lowering the weight. Given the low rep-scheme, however, there shouldn't be much need for scaling. If you do not have a muscle-up, substitute 3 ring dips and 3 chest to bar pull ups for each muscle up.

Skill Work
Try something new today--a 2 for 1 wall ball. Select a ball that is a little lighter than you normally use.   Throw it against the wall as high as you can.   Perform a squat before catching the ball and then another squat when you catch the ball.   So, for every throw of the wall ball, you are squatting twice. Pair the 2-for-1 wall balls with L-sits.  Perform alternating sets of the exercises for 1 minute, 40 seconds, and 20 seconds.

Optional Skill Work
Execute one full clean. Then perform two jerks--one push jerk (aka power jerk) and one split jerk. Complete 5 sets, working up to the heaviest weight possible.