Hang Them High

Petra
Petra

Two weeks of Goat training coming up starting Monday.  Think about the last thing you want to see come up and what hurt you the most in the last comp.  Let’s get these goats down on the board and have at them next week.

Warm-Up
1000m Strapless Row
-spend 10 minutes on upper back and shoulder mobility

Strength
Spend 30 minutes to working up to a 1RM
Squat Snatch

WOD
10 Hang Power Snatches (135,95)
400m Run
8 Hang Power Snatches
300m Run
6 Hang Power Snatches
200m Run
4 Hang Power Snatches
100m run

* Do not scale up, move faster.

Ca$hOut-
3×10 GHD Sit-ups
3×10 Weighted Hip Extensions

2 Comments

  • Crowley

    11/29/2013 @ 7:21 pm

    warm-up: done
    snatch: up to 185# which ties my PR, got a little aggressive and tried to jump to 200# which didn’t work out too well
    WOD: 7:00
    cash-out: done, hip extension w/25# plate

  • Crowley

    11/29/2013 @ 7:21 pm

    warm-up: done
    snatch: up to 185# which ties my PR, got a little aggressive and tried to jump to 200# which didn’t work out too well
    WOD: 7:00
    cash-out: done, hip extension w/25# plate

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