Monday 171211

WODIFY – Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Build to a heavy set of 2

Snatch + 2 OHS

Squat snatch, 2 additional OHS, drop or lower the bar and repeat.

B. WOD:  

20/14 strict pull up

40 wall ball 30/20, 20/14, 14/10

60 hang power snatches 65/45, 55/35, 45/25  **

40 wall ball

20/14 strict pull up

**Competitors: Snatch: AHAFA. Should feel snappy, sharp and clean.

WOD: big sets with little rest. This is a fast workout. Try to go UB on second set of WB, but break the first if needed to save some gas for the end. HPS consider bringing hands in slightly with this light of a weight. Hook grip will be vital.

COOL DOWN

C. Above and Beyond:

Row 5 X 1000m @2K pace

Rest up to 3 min between.

Mobility: hamstring / low back emphasis. Mash, stretch, pick your poison. Minimum 7 min per side.