Slo-poke...

Warm-Up and getting into the WOD sometimes (many times) can take me a long time...
Not that I am trying to delay...kids coming in...getting everyone situated...making sure everything is right...
BUT today...
It was just slow going...
Sure the athletes were coming in...but it was a 12 min AMRAP!!!
Could have been done before they even started, but delay, dilly-dally, etc... and it is already 7:15 before we started... Val almost punched me!

The WOD however was a great one!!!

1) AMRAP in 12 min:
10 Burpees
25 D/U

2) SNATCH COMPLEX
3 Rounds of this:
Power Snatch + Hi-Hang Squat Snatch + Low-Hang Squat Snatch
@ 55%-60%-65%
(i.e. ~ perform PS+HHSS+LHSS @ 55%...quickly change wt...same thing @ 60%...change wt...same @65% =  1 Round)
GOAL is to be as QUICK as you can w/o losing form!!!!
Not for time...but do not take MINUTES b/t everything either...quick efficient pace!

3) HIGH-BAR BACK SQUAT - 6 x 4 , accross (i.e. work to heavy 4reps and do 6 sets there)

Val ~ 8rnds + 4 burpees / 70-75-80 / 165#
tb ~ 10rnds + 5 burpees / 100-110-120 / 275# (with belt)

SYD & HEPP
US CROSSFIT 7.11.13
For Time:
800m Run
75 Thrusters (95#)
800m Run

Syd ~ 17:10
Hepp ~ 19:24