2014-07-09 WOD

WARM
std warmup
2 rounds
{
5 pushups
10 air squats
15 jumping jacks
}
400m run

snatch drills w 45# bar

MAIN

A. In 20 min, work to a heavy 3-position (high hang, above the knee, full snatch)

65#, 75#, 85#, 95#

Sloppy at all weights. I need to put some time in here, as well as mobility work

B. "Karen"

150 wallball 20# for time

time: 9:25 (23 second PR)

I did 2x20, 3x15, then sets of 10, then sets of 5. Next time I think I'd be better doing sets of 10 with short breaks, right from the get-go.

C. 800m recovery run.

I added:

D. Ring MU

3 attempts, all failed

E. Bar MU

2 attempts, both failed

Update:
Over lunch I added:

F. 4.97km run - 22:30. Pretty happy with that pace.