Tuesday 10/27/15 - Coach Erika's Birthday Request WOD


MAIN WOD W:1 5 Rounds: 5 Overhead Squats 5 Front Squats 5 Pushups 20 Hollow Rocks Notes: Keep OHS and FS light, but add a bit of weight each round. M:1 Coach Erika’s Birthday Request: WORKOUT 13.1 (Repeat WOD from The 2013 Open) https://www.youtube.com/watch?v=JFle0JgsQTk 17:00 AMRAP 40 Burpees* 30 Snatches (#75/#45) 30 Burpees 30 Snatches (#135/#75) 20 Burpees 30 Snatches (#165/#100) 10 Burpees As Many Reps As Possible of Snatches (#210/#120) *Rx Burpees = to a 6'' target/mark. Scaled Weights: (#45/#35) (#75/#55) (#100/#75) (#120/#90) ​VIRTUOSITY V:1 Warm Up V:2 Learn

V:3 Review: Air Squat, Wall Balls, KB Swings

V:4 21 - 15 - 9 Wall Balls KB Swings Sit Ups

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