Wednesday, August 28, 2013

Our very own, 9 months along, Autumn McNew rocking out pushups in today’s workout.

PICTURES FROM YESTERDAY’S BEAR CRAWLING FUN!

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IMG_2195 IMG_2186

TODAY’S WORKOUT:

Skill: Burgener warmup with skill transfer and lift demo

Lift 1: 6 minutes to complete: 8 snatch highpull with 4 second return to the ground @ 100%  of 1RM
Lift 2: 6 minutes to complete: 1 RM pause snatch (pause at just below the knee for ½ second)

WOD: For time:
1000 m row
then,
5 rounds for time of:
5 ground to overhead
10 Kettlebell swings

Level 3: 155/105#, 2/1.5 pood
Level 2: 135/95#, 1.5/1 pood
Level 1: 95/65#, 1 pood

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