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3 Wods in 1

By 07/28/2010No Comments


Warm Up

Joint Mobility and Line Drills

Workouts of the Day (WOD)

Full Snatch on the minute for 15 minutes
rest 5 minutes
100 Russian Kettlebell Swings for time 70M/53W
rest 5 minutes
50 Meter Burpee Broad Jumps for time


Coaches Notes:

Full Snatch = Focus on Technique and dont worry about the weight.   If you can not do a Full Snatch start off with a Power Snatch and fall into a Overhead Squat below parallel.

Russian Kettlebells = Chest High

Burpee Broad Jumps = Exactly what it sounds like.  Do a burpee and at the top Broad Jump as far as possible until you reach 50 Meters.  The longer you Broad Jump the less burpees you need to perform.