Tuesday 2010 03 09

Skill:

• Snatch (Coach lead practice of the Snatch movement)
• Running Drills (Coach lead Practice of the Running Mechanics)

WOD

“Ranger WOD”

• 400 m Run
• 50 Air Squats
• 25 Knees to Elbows
• 20 yd Guerilla Walk
• 50 Elevated Push ups
• 200 m Run
• 50 Wall Ball Shots (14/20)
• 25 Over Head Squat
• 50 Double Unders

          For time

This is our very own Benchmark. Since we have done this WOD before, on our first day at the BOXm let’s. Everyone seemed to do very well today, 90% of the athletes improved from the first time. Awesome job guys. Keep up the good work. Tomorrow we got a very good WOD. So don’t miss you are all gonna like this one.