Wednesday…11/5/14

Veteran’s Day is next Tuesday. We will be having just ONE WOD @ 9am. It will be worth it.

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A. Weightlifting:

Power Snatch – 12min to 3RM Touch and Go

then

1 max effort set @ 75% above

B. MWOD:

Banded Overhead Shoulder Distraction – 3 x 30s ea side

C. WOD:

15-12-9-6-3

Burpees Over the Bar

5-4-3-2-1

Snatch (135/95)

*Note:

1) Does it say power?

2) 12min time cap

D. Post-WOD Recovery:

Foam Roll Something that Hurts – 3min