08.09.12

Captain Mike Harris's garage gym. Take care of those fishing rods big Mike. We need to put in an uphill John Deere tractor push to finish a WOD soon.

*Today's WOD is a sprint with low reps and a hybrid of two very tough workouts: Isabell and Elizabeth. Considering we're in the unloading week today's reps are lower, however I want everyone's intensity to be maxed out. The rX'd weight may seem heavy today so prior to the WOD warmup and find a good weight in the Squat Snatch. If your overhead squat is bad due to inflexibility, injury, or strength I'd rather see Power Snatch at as close to rX as possible. In some instances I'd substitute this out with Overhead Squat but I want to see some power output in this workout. 

Olympic

Hang Snatch Pull - 3 x 2 (95, 105, 115% 1RM Snatch)

Push Press - 3 x 2- warmup well then hit heavy doubles...very heavy


Mini Isabeth
15 -12- 9
- Squat Snatch (95/ 65)
- Ring Dip (scale with bands)