WOD OCT-18-2011

SWOD: 
POWER SNATCH ==> WARM UP X 10 @ 25% 1RM
               - 5 X 5 @ 65%, 3 X 2 @ 85%, 5 X 1 @ 95%
SWISS BALL HAMSTRING CURLS 3 X 12 *USE PLATE IF WEIGHT FEELS INSUFFICIENT**
DWOD:    5 ROUNDS
DB HANG CLEAN X 10
*REST 30s*
BURPEE PULL UPS X 10
*REST 30s*
SIT UP STAND UPS X 10
*REST 30s*
SAQWOD:
*this workout is sport specific and should only be conducted with a certfied professional, email me if you have questions or are looking at training for the athlete*
6 cone change direction drill
25 yard ladder drill
triagle drill
4 cone quick feet drill to ladder high knee sprint
**done for 20 min each with about 30s of rest as needed**

plyometrics
- ladder push up in/out 4 lengths
-ball push  up 4 x 10
-explosive push up 4 x max rep
-db bear crawl renegade row 4 x 12