Let’s here it for Team Precision this weekend and our State Champs in the 75 Kilo Weight Class, Katie Crowe (Gold) and Crystal Riggs (Silver)!!
WARM UP:
3 x 750 M. Row
Set 1 = 250 Easy, 250 Mod., 250 Hard
Sets 2 & 3 = 500 Mod., 250 Hard
*Rest 2 Min. between sets
**Do Shoulder and Hip Mobility during your rest time.
SKILL:
7 Min. of Muscle Up Work
-Ring Swing
-Ice Cream Maker
-Transitions
*Work your transitions and have fun!
LIFT:
Power Snatch + Hang Squat Snatch
5 + 5 @ 60%
4 + 4 @ 65%
3 + 3 @ 70%
3 + 3 @ 70%
WOD:
“SHREDDER” (Back by popular demand!)
7 Rounds
1 Snatch (185/135)
3 Muscle Ups
30 Double Unders
**MU sub. will be Jumping M.U., Band Transitions, or 9 C2B Pull Ups Only.
**Compare to 3/29/13
POST WOD:
Shoulder Mobility
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