October 11, 2012
7 sets of the following complex: 1 hang squat snatch + 1 power snatch + 1 full squat snatch.
Work up to the heaviest weight you can handle, then start the 7 sets. 90 seconds max rest between sets.
4 rounds for time:
5 power snatches (115/75)
10 BB step ups 20" box (115/75)
20 lateral burpees over the barbell
~Every 3 minutes starting on the 3rd minute no matter where you are in the WOD, the BB must be held overhead with arms locked (snatch grip) for 30 seconds. If the bar is dropped during the 30 seconds, there is a 20 burpee penalty to be performed after the wod is complete.
BUSTED! Study this picture and take this quick quiz to see if you can find out where Helen went horribly wrong:
a) Helen's socks do not match
b) Helen likes to feed the dog cat-food as a little inside joke
c) Helen just got robbed by a little old lady on a motorized cart.
d) Helen cheated on her 7th grade math quiz by copying off of class genius, Billy Bulunski.
Only one answer may apply. No cheating or copying off anyone else.
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