5.31.13 Baseline

WOD: Baseline 

Skill:  Snatch ladder to 1RM, OH Squats

1 Round for time.
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Tip of the Day: Try using the Bergener warm up 3x weekly as a part of your programming to improve your snatch techniques and increase full body range of motion.

Bergener Warm Up

3 Dead lifts

3 Pull #1 (Shrugs with arms straight)

3 Pull #2 Bar to chest

3 Bar snatches

3 OH Drop Squats (2-4",4-12", Full Drop)

Repeat 3x

Abby - 73#/5:20

Rich - 14:05

Cindy - 5:24

Lindsay Z. - 5:21

Jeff - 5:30

Kenia - 6:59

Jenn - 5:49

Tom D. - 105#/5:14

Vanessa Ce. - 7:21

Corretta - 50#/5:07

Sergio - 6:08

Vanessa Ch. - 5:59

Tom S. - 145#/5:57

Kaela - 5:27

Miles - 5:26

Tim - Burrito

Eric Sr. - 6:10

Jennifer - 8:00

Fernando - 95#/6:56

Mark - 95#/9:15

Nicole - 43#/5:12

Sean L. - 5:35 Rx

Ronak - 5:12 Rx

Enjoy your first weekend in June!