WOD 6-10-13

10 Jun

Monday June, 10 2013

Snatch Balance
1-1-1-1-1-1-1-1-1-1

Sots Press
1-1-1-1-1-1-1-1-1-1

sots

This is very simply a shoulder press from the bottom of
a back squat. In the bottom of the back squat, with the
bar racked on the upper back and the hands in a snatch
grip, press the bar straight overhead, reaching toward
the ceiling. Keep the shoulders active, chest up, glutes
and hamstrings engaged, and a good lumbar curve in
the back. Start with a dowel and add weight in small
increments. This movement both requires and develops
flexibility and comfort in the bottom of the squat.

WOD:

“Fran”

This WOD was named by Coach Greg Glassman, who actually came up with the thruster exercise. It is one of the most popular WOD’s and extremely challenging. “If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.” – Glassman

Barbell Thrusters RX=95/65
Pull-Ups

21-15-9
Reps For Time
(Anyone who is not happy with their time may come back and re-attempt today only at a later class time)

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