WOD - Wednesday 1.7.15

Great work on today's vertical snatches!  I'm sure you're sick of all the coaches telling you to get under the bar fast, but check out these world-class olympic lifters below.

Today's Results

Announcements

SIGN UP - For Krissy Mae Cagney's "Flexible Dieting Seminar" on Saturday at 3pm. It's $25/person for a seminar that usually costs over $100. We already have over 30 people signed up!

SIGN UP - for Kait's Game Planning your workout Seminar. This seminar is FREE and will give you great mental approach to your workouts. We have been working on it for a few weeks now and are very excited to roll it out to all of you.

Sign up sheets for both are at the front desk.

Workout

Warm Up

Row 250m

20 Empty Bar Thrusters

TESTER

Test 500m Row

Rest 10 minutes

WOD

25-20-15-10-5

One Arm Kettlebell Clean and Jerks (53/35 from hang position)

50-40-30-20-10

Double Unders


*KB Clean and Jerks can be broken up however necessary between left and right arm