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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