I hope you all had a wonderful time with family and friends. Don't forget our 0530 class is canceled tomorrow all other classes are normal.

Workout of the Day:

1) Coach Led Warmup

2)For time complete 

750m Row
5 Rounds of
10 Deadlifts 225/155
20 V-ups
750m Row

3) Mobility/Stretching

Competition Programming:

1) Snatch - 5x5@ 65%

2a) 5x5 Snatch Pulls using 110% of your 1RM
2b) Back Squat -5x5@ 70%

3) For time complete
1000 Single unders
Every time you break complete 6 DB Snatches 70/50 (3 Each arm)

4a) 4x60 Second Fwd Lean in the rings (lower the rings to about a fist distance from the floor and hold a plank)
4b) 4x45 Second Side Plank Hold each side

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277