120807

We have seen the Snatch/overhead squat linked up many times during the warm-up at CFSF, but getting it in the wod was a ton of fun. Literally. This session was more practice than workout for most. We had some solid Burgener practice, and Snatch sequence practice as well.

Several people did get this session. We recorded the starting load and the finishing load. Some people increased, some stayed with the same load. The 'Viking', and 'Helen' were also available as options

15 rounds:
1 Power Snatch followed immediately by 5 overhead squats

                  S     F 
Lynde-      40   80
Scott-       45   100
Eric-         45   105
Tammy-    35   70
Casey-      75  165
Corey-      75  170
Jessica-     35
Liz-           35   85
Kathryn-   45
Cliff-         75  185
T-             45  125

'Helen'
3 rounds:
400m run
21 KB swings,
12 pull-ups

Holley- 35  18:46
Candice- 35  15:53

'The Viking'
1000m row
800m run
150 tire slams
800m run
1000m row

Andrea- 28:29
Cortez- 26:08

Outstanding job everybody. Monster lift Cliff. You are the IceBeast. We even had a bunch of CFSF kids that did 'Fran': Ben, Megan, Kiersten, Kylee, Ethan, and Haley, GREAT JOB! Thanks very much Kathryn... They're asking for MORE. Chris, Chantel, Nicole- good job on the Burgener, and the Snatch sequence. You're SNATCHING!

Nice work Andrea, and Cortez. You both went VIKING! Great job stepping up to the 35# kettlebells Holley, and Candice. Feathers and iron, feathers and iron. Just think feathers and iron. It was great having Corey back for a while. He is a monster killing magnet, and will be missed, but we remain excited for him as he continues forward in his Navy career.

Wednesday is a paleo-rest day. Eat like a caveman, and rest. Get some mobility, stretch that ultra tight PC, and ICE anything that needs it. A little bit more than usual today because you have the extra time...

www.mobilitywod.blogspot.com

CFSF