3.27.13 "UNVEILING of 13.4"


Hang Snatch (hip) - 1x5@45%, 3x5@55%

DB Snatch - 4x8 total reps

Snatch Pulls - 1x5@70%, 3x5@80% of your 1RM snatch

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey

Why did we not take the opportunity 2 days ago to name the WOD Fran's Snatch??? Consider that renamed. Last nights WOD= freaking amazing. If you felt like it was out ofyour comfort zone, GREAT JOB. If you felt like you couldve gone heavier, congrats on being strong. Don't forget, tonight at 7pm, the 13.4 WOD gets posted. THEN, Texas Sports Accupuncture will be in the house to speak to us about sticking pins in Voodoos. Just know that the 7pm class will run late, and the 6:40 will be punctually done at 6:55 and resumed after the 13.4 announcement.


Paralette Shoot Throughs

Kettle Bell Front Squats

Hollow Rocks

Chin over Bar holds

(for the shoot throughs in todays WOD, we skip the push up prior to the shoot through in Jeff Tucker's video.)

-the doll