201104 - Quote of the Week

QOTD - What is the first thing you do in the morning?

(xx:30) WARM UP - 1 minute of each
PVC Pass Thrus
PVC Around the Worlds
IYT with 5/2.5 Plate
Heel Elevated Squat with Plate Sots Press
PVC Muscle Snatch to OH Squat

(xx:40) COACH PREP - Snatch Prep

(xx:50) STRENGTH -
E2M16M
”Long Snatch Complex”
Snatch High Pull
Power Snatch
Hang Power Snatch
Overhead Squat
Squat Snatch

(xx:15) WOD -
TIME CAP @ 12 minutes!
GOAL @ Under 7 minutes!
(A: Competitor)
”Evil Annie”
FOR TIME
10-8 -6 - 4 - 2
Evil Wheels
50 - 40 - 30 - 20 - 10
Double Unders

(B: Performance)
”Evil Annie”
FOR TIME
5 - 4 - 3 - 2 - 1
Evil Wheels
50 - 40 - 30 - 20 - 10
Double Unders

(C: Fitness)
”Evil Annie”
FOR TIME
10 - 10 - 10 - 10 - 10
Knee Raises or Sit Ups
100 - 80 - 60 - 40 - 20
Single Unders