11.7.13 "FireFly"

SWOD:

Close Grip Bench - 5x3@80% of your 1RM bench

Ring Pushups - 4x8

Planks - 3x1 min

 -Coach Casey

WOD for time:

(21-15-9

Snatch (95/65)

Front Rack Lunges EACH LEG. YES, SO ITS MORE LIKE 42-30-18)

-the doll

 Advanced adapted from The Outlaw Way:

BBG

1) 4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
2) 4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.

Strength

1a) 4X8/5 Front Squat/Back Squat @ 94% of 131104 – rest 60 sec.
1b) 4XME (distance) Triple Continuous Broad Jump (no pause between jumps) – rest 60 sec.

Conditioning

For time:

60 Burpees
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 Burpees
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 Burpees
60 Double-Unders

-the doll