Two important announcements
1. Team challenge kicks off this weekend! Get yourself signed up! This is going to make for a great summer!
2. Sunday's WOD will be a beach WOD at Laurelton Blvd. Be there by 8:45 for a 9AM kickoff. Remember to bring beach passes! We will also be bringing entertainment for afterwards so plan to make a beach day out of it! The gym will be closed all day. Take your fitness outside!
5 Elbow to Instep+Straight Leg+Rotation
Self Warm Up: 3x5 Snatch Pull Unders with empty bar/lightweight
Guided Warm Up: 10 Hang Snatch Pulls
10 Hang Power Snatch
10 Snatch Balance
5 High Hang Snatch
5 Hang Snatch
5x3 Hang Snatch
60-65-70-70% or or higher for last 2 sets Goal is no misses.
30 Snatches (135/95)
-rest 5 minutes-
3 rounds for time:
50 Double Unders
20 Lunges (10 each)
20 Slow PVC Pass Throughs
3x1 minute Pike Stretch
3xMax Reps Ring Rows
FITNESS (11AM, 7PM)
2 rounds: 10x PVC pass thru, 10 PVC OHS, 10 PVC thrusters, 10 PVC bottom of the squat pass thruFoot drills,
12 min AMRAP: 10 Wall Ball (20/14), 20 Sit ups, 30 KB swings (53/35)