Wednesday, December 11, 2013

12.11.13 Vernon

WOD: Vernon 

Skill: Snatch Grip Dead Lifts

12 Minutes, Every Minute on the Minute
4 Pull Ups
6 Tricep Up/Downs
10 Air Squats

Then 

10 Minutes of Double Under Practice.

Practice the hookgrip during the dead lifts.  This is a more secure method than a standard grip, especially for when we move up in weight.


Oscar - 12 Rds
Rafael - -- Mod
Tara - 12 Rx
Jen D. - 12
Corretta - 12
Miles - 12 Rx
Roheet - 12 Rx
Tom S. - 12 Rx
Angela - 12
Taylor - 12 Rx
Eric Sr. - 11 Rx
Nicole - 12
Regina - 12
OJ - 12
Jordan - -- Mod
Orlando - 12 Mod
Osh - 10 Mod
Joe - 12 Rx
Jason G. - 12 Rx
Sean O. - 12 Rx
Bryce - 12 Rx
Bob - 12 Mod
Brenda - 12
Danny - 12 Rx
Jovany - 12 
Delilah - 10
Vanessa - 13
Adrienne - 20
Joobin - 12 Rx
Spice - 12 Rx
Marika - 12
Ronak - 12
Tyler - 12 Rx
Nick Br. - 12 Rx
Subhi - 12
Quan - 12 Rx
Kat - 12 Mod
Jason T. - -- Mod
Fernando M. - 12 Rx
Amarjit - 12
Maria - 12
Jessica - 12
Merlina - 12

Way to keep pace!

No comments:

Post a Comment