***8am & 9am classes + Open Gym 10-2pm***
Conditioning
For Time
20 DB Snatches (10R + 10L) 90/60#
30 GI Janes
80/60 Cal Bike (40/30 assault)
30 GI Janes
20 DB Snatches (10R + 10L) 90/60#
WOD Notes: TD = 15-21 min. You don’t have to alternate the snatches. You may touch n go all 10 in a row with one arm if you’d like. It should feel a little heavier than normal. Choose a PU bar that’s above your reach if you’re able to do an unassisted PU. 7 Athletes will be in a heat & will run every 4 minutes.
Assistance
a) Floor Press – 5×5 @ 90%
b) #abseveryday – Banded Static Hold + Trunk Rotation (w/ partner): 4 sets (45-60 sec hold – each side)