12/3/14

Rajah, Allison and Chasity doing wall balls against our beautiful new wall!!

Rajah, Allison and Chasity doing wall balls against our beautiful new wall!!

WOD:

3 Rounds for Time performed in the following manner:

Round 1

400 Meter Run

Rest 1 Minute

15 Power Snatches (115/75)

Rest 1 Minute

25 Burpees

Rest 1 Minute

Round 2

Exact repeat of Round 1

Round 3

400 Meter Run

15 Power Snatches

25 Burpees

***No rest on Round 3

***Score is total time including rest periods for all 3 rounds

Good technique video with CrossFit Olympic Lifting Seminar Staff Stephen Rochet…Pay close attention to how he explains where to garnish the speed and power for the movement. We do not want to jerk the bar off the ground and explode right away, we want a smooth steady lift to above the knees and then explode with speed and power!!

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