Work Out Of the Day!

VOD

“[The Armor of God] Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil’s schemes.”- Ephesians 6:10-11  

DROM Warm-up 

WOD

Snatch 1-1-1-1-1-1-1 

 

 “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts – the
essence of sport movement. For this reason it is an indispensable tool for developing speed and
power.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power– unsurpassed.”
                                                      -Greg Glassman (CrossFit Journal #36 [Aug.2005])

DROM Warm-Up

OLY WOD

Saturday March 22 2008

• Snatch - max for day
• Clean & jerk - max for day
• Back squat - max for day

Rest 10-15 minutes between exercises, but stay warm.

Post numbers and questions to comments.

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We’re going for records today. Limit yourself to a maximum of 3 failed attempts before moving on to the next exercise.