Wednesday 161123

Holiday Hours:
Thursday, Thanksgiving Turkey Burner WOD at 7a ad 9a
Friday Class times:
730a
9a
10a
415p
515p
Dynamic Warm-Up – Mobility
Prepare to for..
Strength:
1RM Snatch Complex
Without dropping the bar perform 1 Snatch Deadlift, 1 Overhead Squat, 1 Hang
Squat Snatch, 1 Overhead Squat, 1 Full Snatch

WOD: 
For Time:
50 Wallballs 20/14 lb 14/10 10/8
50 Box Jump Overs 24/20″ 20/12
Run 400m
50 Wallballs 20/14 lb
50 Box Jump Overs 24/20″
Run 400m
*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down and recover is a must. (Accessory work is your option per athlete goals and time)

Accessory:
3 Rounds:
AMRAP 2 Minutes:
Max Rep Strict HSPU
Rest 2:00

Leave a Reply