Warm-up: 400m Indian Run followed by 10 minutes of snatch practice Workout: Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs. Post time and loads to comments. Cool-down: Spend remaining class time with a trigger point ball to the Calves/Achilles! Powerlifting: A: Front Squat 5 x 3 @ 80%; Rest 1:00 B: Power Clean work up to a heavy single in ten minutes. C: 3 Clean and Jerks and 6 Heavy Kettlebell Swings; Every minute on the minute for 8 minutes D: GHD sit-ups 3 x 25; Rest 1:00 “The Lumberjack Challenge: Part 1” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] WOD Demo with Spencer Hendel and Austin Malleolo by Again Faster Equipment – video [wmv] [mov]
