WOD 9/26/12

Fellow Emporium-ers,

First of all, I'm curious to know how many push ups out of that set that everyone actually finished, so if you did that WOD, leave your number in the comments.

With that said, here is the WOD for 9/26:

Warm Up:

BB Complex @ 65 lbs. (use bumper 10's) & 6x ea. of the following:

Snatch Pull/ Hang Snatch/ Split Snatch/ OH Squat

Main Set:

Snatch 50x2 @ NO MORE THAN 50% Body Weight (Alternate Between Standard Snatch/ Split Snatch on every set)  This is just a technique exercise to familiarize yourself with the exercise so we can load it heavier in weeks to come.  Think about using the best snatch form you can imagine for this.

Accessory:

Toes to Bar 4x15

GPP/ Finisher

Sprints 5x

Prowler Trips 5x

(Use length of basketball court for one trip)

Cool Down:

Foam Roll the hell out of your backside and everything that has sufficient lactate build up from the sprints and prowler.

If you have any questions (which I know you will), just drop them in the comments.

May the Spirit of the Emporium be with you,

-John