Thursday, June 6, 2013


This is today's Warmup. Enjoy. Make sure you watch speed 3 at 2:30 minutes. 


Skill: 2 total minutes in the very bottom of the squat against a wall with PVC in overhead squat position working on external rotation of the shoulders

Lift: EMOM for 10 minutes:1 Power snatch + 2 OHS @ 75% 1RM snatch

WOD: “Air Force WOD”

20 thrusters

20 sumo deadlift highpulls

20 push press

20 overhead squats

20 front squats

* Every minute on the minute including the first minute complete 4 burpee

** 20 minute cap

Level 2: 95/65#

Level 1: 75/55#


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