12.27.12 "Crusade"

As you can see, we are now integrating the SWOD and WOD section into a one stop spot for you to feast your eyes on. One more way to streamline!!

SWOD:

Cleans AHAP - EMOM 3,3,2,2,1

30 Pistols

Muscle Cleans (hip) (technique) - 4x5

Back Extensions - 3x8

AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight

-Coach Casey

WOD:

THREE ROUNDS

6 Snatch (95/65)

6 Ring dips

TWO ROUNDS

6 Snatch (115/75)

6 Hand stand push ups

ONE ROUND

6 Snatch (135/95)

6 Wall walks

What are "Wall Walks"? See the vid-

-the doll