Strength
Hang Snatch (full) – 15 min to work up to a heavy single
Conditioning
4 Rounds (interval style)
8 Dball Over Shoulder 150/100#
15 C2B Pull-ups
20/15 Cal Ski
—rest 2 min between rounds. Score = total time minus 6 min.
WOD Notes: TD = 1:40/2:15 each rd. C2B scale = 8-12 reps (should be able to get these done in 30-35 sec!) or you may do chin over bar or jumping pull-ups. Scale cals on ski erg if you can’t do 20/15 in less than 1:15!!!!!!
Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
Announcement
Saturday Schedule going forward is:
8am – Open Gym
9am – Class
10am – Class
11-2pm – Open Gym