WoD 5-9-08

Today they ladies couldn't decide what they wanted to do. I was going to let them decide but since they couldn't I pulled a rabbit out of my hat.

Tabata thrusters 2kbs racked, squat and explode up driving the bells over head 15sec work, 15 sec rest 4 mins total

rest 2

Snatches 15sec work, 15sec rest, then switch arms & repeat 12mins total time. Try to maintain your pace. You should be going as fast as possible. This is hard style snatching. Short, powerful movements. Ideally getting 10 to 12 rpms.

They were complaining about their tired arms  

 Sandbag bent rows - 3x10

sandbag shouldering & squat 3x10 alternating sides each time (so really 5 reps per side per set)

Prowler pushes - 30 sec low post, rest 30 (the other person goes), then 30 sec high post & rest 30 sec while the 2nd person goes. 3 sets.

 Much fun, especially watching people rive the prowler in to the wall. Of course they didn't have shoes on so getting traction on the carpet was tough.

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