Team WOD 10.19.13 Saturday









A. Dynamic group warm-up
B. WOD Prep
Spend 10 minutes on the clock practicing a goat.  A goat is a movement you need to get better at.
C. WOD- “Team Barbara”
Teams of 2 complete for time. 1 person works while the other rests. (25 minute cap)
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
4. Group mobility/stability

Athletes Bonus:
I. Snatch Ladder (squat or power)
Guys: start 95 Girls: start at 55 Add 5# every min until you fail.  Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit 3 more singles.
II. Clean & Jerk work your way up to a heavy single.  This is heavy enough where you’re thinking about the weight but not missing the lift.

English: Clean and jerk


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