Monday – 030413

**OPEN SEASON 2013 : During the next 5 weeks, we will be having our active rest days on Wednesdays and Saturdays. The OPEN WODs will be run on Thursdays with Sundays being the make-up day if any of you wish to do so. Once the Crossfit Open concludes, we will resume our normal scheduling of 3 on, 1 off.

Warm-Up :
800 m run
2 rounds of “Overdrive”

Skills Practice : 10 x 1
Snatch 1st Pull + Hang Squat Snatch
(Start at 50%, then work up to heavier loads, rest ~60 sec between sets)
*1st pull is to the knees, then pause 3 seconds before snatching

Strength :
Back Squat 5-5-5 @ 75%
Push Press 5-5-5 @ 75%