24SEP2016

Weightlifting 101
0900 – Snatch Technique

Foundations Course
1000-1200

CF WOD
1000
1. Dynamic Warm Up
50 Jumping Jacks
10 m Lunge and Twist
10 m High Knee
10 m Butt Kickers
2x 10 m Side shuffle
10 m Figure 4 Stretch
10 m Knee to Chest Pull Stretch
10 m Toy Soldier
10 m Inch Worm Push Up
1 min Plank Hold

2. Team Triple Three with a Twist
In teams of 3 complete the following for time:
60 Wall Ball 20/14
3000 m Row
300 Double Unders
3 mile Run
60 Toes to bar
*One athlete working at a time, except for Run portion. Must complete task in order before moving on.

Posted in: WOD

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