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Team wod 11:00 Mobility 11:00 am Barbell Club

4/11/14 Strength: Hang snatch + 2 OHS 3 working sets h.a.t.a Power 500- make sure to record your time!! Wod: “Dork” 33 Front Squats, 185/125

4/10/14 Strength: 10 min of 30 seconds on/30 seconds off. Dead hang pull-ups and ring dips. (5 rounds of each) Wod: 12 min amrap 30

4/9/14 Strength: 5×5 jerk balances (no more than 50% 1RM- work technique!) Then: Front squats 70/2 75/2 80/3×5 rest 60 seconds Wod: 3 rounds 12

4/8/14 Strength: Power clean from the top of the knee. 6×3. H.A.T.A Wod: 4 Rounds 20 wall balls 30 kb swings 1.5/1 15 HR push-ups

4/7/14 Strength: 20 min to find 1 RM Back squat Wod: 10-9-8-7-6-5-4-3-2-1 cleans 135/95 Burpees over the Bar