WOD 120831

AFTERNOON SESSION

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

     All sets @ 115#

Snatch feeling weak again, in retrospect was not getting hip contact on bar. 

EVENING SESSION

BB Gymnastics

1) 5x1 Shankel Complex: 3 Clean Pulls w/ Shrug, 1 Hang Squat Clean, 2 Jerks

     95 x 135 x 165 x 185 x 205

Conditioning

5 Rounds

Run 100m

6 Hang Clean & Jerk @ 155#

     7:26

Midline:

1a) 5xME L-Sit

1b) 5x5 3-count GHD situps

Complex felt decent at 205, WOD was perfect for me, short duration and distance, not to heavy on weight. Scaled up original WOD to load used in upcoming comp. Adding in L sit work on daily basis now.