11.22.16

Wednesday WODs 5:30am, 9:30am and Noon ONLY!  See you Thursday morning at 9:00 if you miss out. Warm Up: 2:00 of choice run, row, jump, bike then form a circle and one at a time each person calls out an exercise which is then done by the group for 10 reps. During this have a person call out a goal they are working towards.

Teach hollow hold: 1. start with your back on ground, tight core and butt, legs straight in the air, hands on thighs 2. lower legs with pointed toes straight out in front. Keep back touching ground. 3. raise arms behind the head. shoulders and head off the ground.1D0B0412-B664-4A44-B05D-063F7E3A8ABE

6 sets of :15 perfect hollow hold :30 rest

Primer: banded squats x 10 banded clam shells x 10 each side monster walks x 5 each direction wrist stretches

Skill: Snatch Complex Build to today's heavy in 5 rounds 1. snatch pull below the knee 2. power snatch above the knee 3. OHS 4. snatch grip bent row

WOD: 5 RFT 20 KB swings 53/35 2 Rope climbs- sub 6 up/downs