Jacob drove up from Monterey this morning for our Power Session – he had to get up at 4:30AM! He is a CF Santa Cruz regular and attended the CF Olympic Lifting Certification with me two months ago. He trains barefoot for all his lifts (Martial Arts background). Jacob is a powerhouse and a very flexible athelete: full leg splits no problem! Thanks for coming up this morning, Jacob.
0630H Metacon WOD
Each person rows 500m while the others complete one of the following exercises:
Kettlebell Swings (Boys 1p, Girls 25lbs)
Wall Balls (Boys 20lbs, Girls 14lbs – 10′ target)
Tire Flips (Flip, Jump in, Jump out)
Burpees (Yaaah Burpees!)
For max reps of all exercises. Move to a different exercise when Rowers change. WOD is complete when last person finishes rowing. Count all your reps.
0715H Power WOD
Burgerner Warm Up
Burgener Snatch Transfer Skills
2nd Pulls: 5, 5, 5, 5, 5, 5, 5 (about 50% of max clean)
Newbies: Cleans 3, 3, 3, 3, 3
Vets: Clean & Jerks 3, 3, 3, 3, 3