keep it up there..

congrats to Rob Sifton and Rob Corson (both Big Dawgs...can i hear a group howl!!!) who finished 2nd in both of their age groups in the 5K run for the whales in Hawaii on a recent visit there...just another proof in the pudding that we can out run runners without running...i love it....it's actually so funny i'm giggling...cause those darn runners work so long and damn hard on that running thing....oh well...

http://www.pacificwhale.org/news/news_detail.php?id=375

WOD:
build quickly to a tough 1 for a thruster
barbell must be taken from floor and paused overhead for 5 sec
you must power clean it first, then perform thruster
rest 5 min
3 rounds for time;
10 R arm db power snatch - 40#
20 R arm periscope lunges - 40#
10 L arm db power snatch - 40#
20 L arm periscope lunges - 40#

knee grazes ground on lunges, arm MUST be locked out at start and finish of all lunge reps
periscope lunges are lunges performed while having one arm completely locked out holding DB overhead as you walk
hips must come to full extension on snatch before DB is lowered for next rep, you must dip to catch, you cannot muscle snatch it

post thruster load and time to comments