WOD - 04/30/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 10 Minutes
Sarah: dips
Katie: dips
ODB: muscle-ups
Greg: muscle-ups from full lockout
Ryan: muscle-ups from full lockout
Nick: muscle-ups from full lockout

Work:
A. Power Snatch + OHS + Snatch Balance; heavy single in 10 minutes
B. Row - max calories in 1 minute; 4 sets; rest 60 sec
C. AMRAP in 3 Minutes: 3 C2B Pull-ups / 3 Burpees; rest 180 sec
D. DB External Rotation @ 4141; 3 sets; 10 reps; rest 90 sec

Finisher:
Ab Wheel Rollout Holds: 4 x 20/sec each