Wednesday WOD 10/31/12- Reminder 7:30 PM Class is a muscle up clinic

Warmups

Strength:

7 Minute EMOM: 2 Squat Snatches at 75% (If you aren’t yet doing squat snatches, catch in power position and then, without standing, lower into overhead squat)

WOD: 3 Rounds for Time

RX’D

• 400 M Run
• 10 Power Snatch (135, 95)
• 10 Hand Release Pushups

Level 1

• 400 M run
• 10 Power Snatch (115, 75)
• 10 Chest to Deck Pushups

Level 2

• 400 M Run
• 10 Power Snatch (75, 45)
• 10 Knee Pushups

* I’m going to be playing around this week with adding in some ideas for leveled scaling options.  Feedback on this is welcome.