We also will have 13.2 going off again at 8:30 am!!! We will only be doing 1 heat so make sure to get in if you want to do it today.
9:00 AM – LIFTING CLUB
10:00 AM – TEAM WOD
WARM UP:
4 x 200 M. Running Repeats
1 Min. Break Between Sets
Then:
5 Min. of Shoulder Mobility. Get loose!
LIFT:
Power Snatch + 1 Power Squat Snatch
3 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
2 + 1 @ 80%
2 + 1 @ 80%
WOD:
“TEAM AMANDA”
Teams of 2:
9-9-7-7-5-5
Squat Snatch (135/95) (115/75) (95/65) (75/55)
Ring Muscle Up’s
*Teams of 2. Partner A does 9 snatches then the Partner B does 9 snatches. Then the A does 9 muscle-ups, then the B does 9 muscle-ups, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.
**Sub. for MU will be Band Transitions, Jumping MU, or C2B Pull Up’s only!
POST WOD:
Shoulder Mobility
