8/12/2017

8/12/2017

Looking forward to seeing you guys in the AM for our Saturday team WOD.

Workout of the Day:

1) Coach led warm-up

2) In two even numbered teams complete 5 rounds each of
10 Over the shoulder toss with sandbag
15 Over the box burpees 30/24
10 Sandbag thrusters

3) Mobility/Stretching


Competition Programming:

1) Snatch -
1x3@ 75%, 1x3@ 80%, 3x2@ 90%, 1x1@ 95% of your 1RM

2) EMOM for 10 minutes Complete
Even Minutes - 2 Snatch Balance using 85% of your 1RM
Odd Minutes -
7 Strict Dips

3) Join in on the team WOD

4) Not for time complete 4 Rounds of
15 V-ups
100m Front rack carry with KB  AHAP

5) Mobility/Stretching


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