Wednesday, December 7 WOD 120711

Skill:  Review the Snatch and the Bottom Up Set-Up

Buy-In   Burgener Warm-Up

2 Rounds of 5 reps,  first round with pvc or wood dowel and second round with an empty barbell.
httpv://www.youtube.com/watch?v=5oG11fZ0TR8

WOD:  “Amanda”  9-7-5 reps for time of:
  • Muscle-Ups
  • Snatches, 135/95lbs
Cash-Out:  2000 meter Row for time

httpv://www.youtube.com/watch?v=bp-PjVy_Al4&feature=player_embedded

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Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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