Saturday Hours:

9:00 AM – Oly Club

10:00 AM – Team Wod (We will be starting sharp tomorrow!)

11:00 AM – 12:00 PM (Open Gym)

WARM UP:

Coach’s Warm Up

SKILL:

10 Min. of Bar Work

-Kips

-Butterfly

-Hollow Taps

*With Coach

LIFT:

Lift make up day. Make up whatever lift missed during week.

WOD:

4 Min. to Establish 1 RM Snatch + 3 OHS

1 Min. Break

Then: (20 Min. Cap)

Men: 50 Ground to Overhead (135) (115) (95) (75)

Then:

Women: 40 Pull Ups, 60 Plate Burpee’s, 80 Ab-Mat Sit Ups, 100 Air Squats

Then:

Men: 40 Pull Ups, 60 Plate Burpee’s, 80 Ab-Mat Sit Ups, 100 Air Squats

Then:

Women: 50 Ground to Overhead (95) (65) (55) (45)

*Male & Female Partners must hold 45/25# plate locked out above head while not working during they’re turns.

POST WOD:

Coach’s Stretch

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