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Sunday 12/22/13

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.

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