Posted: June 13, 2011 in Wod


1) 20 minutes Snatch work.

Notes: Go to 3-5 heavy singles. These should be heavy lifts for the day, not attempts at PRs – unless it’s there.

2) 3×5 UB Squat Snatches @ 60% of heaviest working single – rest 60 sec.

3) 10 minute “Cindy”


1) Tabata: Airdyne for Calories

Notes: Stay moving on rest intervals, but very lightly.

2) 5 rounds for time of:

6 Ring HSPU
12 Target Touches 16″
18 KBS 24kg

Notes: Target Touches are a jump to touch a target legitimately 16″ above your highest reach. KBS should be all pull and punch, and should be absolutely vertical on every rep.


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