Monday 150323

Vise/Vise Downtown

-Warm up-

10 Minutes:

10 Kettlebell Snatch (right arm)
10 Overhead Kettlebell Lunge
10 Kettlebell Snatch (left arm)
10 Overhead Kettlebell Lunge

5 Minutes:

2 Rounds:
20 Speed Banded Squats (fast)
Click here for demo
1 Max Effort Broad Jump

-Weightlifting-

Every minute on the minute for 7 minutes:
Complete 2 touch and go Snatch

Starting weight is 60-70% of 1 RM.  Increase 5-10# each minute.

-Strength-

Pause Front Squats - 3 x 3, with a 2 second pause at the bottom of the squat.  

-Conditioning-

50 Calorie Row
50 Box Jumps
25 Power Cleans
25 Bar Over Burpees

-Cool Down-

Sit-and-Reach 
10 Elbow-to-Instep

Post all results to SugarWOD.

Welcome to Iowa Dan.  Home of the "wild horses and cows" and wind farms.
Photo Credit Ginnie Coleman Photography