Heads up!
Mon - regular schedule
Tues - 10-12 open gym
Wed - closed
Thurs - 9, 10 WOD 11-1 Open Gym.
Fri - 9, 10 WOD 11-1 Open
Sat - back to normal.
Strength:
- Hang Power Snatch + Power Snatch (from ground) 3 x 1 +1 @ 60-70%
- Hang Snatch + Snatch 3 x 1 + 1 @ 75-85%
MetCon:
- Buy In: Row x 1000m
- 3 RFT
- KB Thruster (32/20, 24/16) x 16
- Ring Rows x 20
- Sit-ups x 24
- Cash Out: DU's x 150
Auxiliary:
- Plank holds 3 x 1-2 min.
- Back Extensions 3 x 10 w/2sec. pause at top.
Posted on Sun, December 22, 2013
by Jerry Collett