OMG just like on the biggest loser!

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Friday 2/15/13
Movement prep: Watch this bar path back angle analysis
Snatch
1-1-1-1-1-1-1
+
Deck of cards:
In teams of 2 try to complete the deck of cards before the time limit.
Hearts= Abmat situps
Diamonds= Pullups
Spades= KB swings (53/35)
Clubs= Deadlifts (185/115)
Joker #1= 2 rope climbs
Joker #2= 20 partner burpees
*20 min time limit

Ask coach: You and your partner must complete the exercise and set # of reps on the card before going to the next card. For example if you pull the 9 of diamonds you must complete 9 pullups. Jacks=11 Queens=12 Kings=13 Aces=14

The russian approach to planning a weightlifting program

Cutting salt saves lives? Yes. No. Maybe

Movie about your favorite hero WOD “Murph” comes out March 22nd 
http://youtu.be/1Ps8z2-40YM

How to spot a snatch??????????
http://youtu.be/WIxyatyMtMg