WORK OUT OF THE DAY SEPT-23-11

SWOD:
BERGERNER WARM UP ** 3 CLEAN PULLS 3 HANG SNATCHES 3 O/H SQUATS**
==> perform the warm up 10 times resting 30s between sets

• PERFORM POWER SNATCH X 2 ON THE MIN X 10 MIN  75% OF 1 RM

DWOD:
AMRAP IN 20 MIN

• 10 RING CAGE PULLS
• 10 RING PUSH UPS

FWOD:
12 ROUNDS

• 10 CAGE PULLS
• 10 PUSH UPS

==> **Alternate between reg push ups and wide grip push ups**
***regular push up = hands placed shoulder width apart and thumbs line up with outside of chest, keep elbows in tight to body and perform a full push up chest to ground and return to start***
***Wide grip push  ups= hands are placed so that elbows are about 90degree angle when laying flat on your stomach with hands firmly placed on the ground roughly 12'' from outside of your chest on either side and perform a full push up***