***Class Update: Open Gym 3pm. Classes – 4,5,6pm. 7pm is cancelled***
Strength
Snatch (no contact) – 1 rep every 45 sec for 15 reps
—Start @ 65% & work up to 85% by the end
Conditioning
For Time
500m Ski
30 KB Swings 70/53#
100 Double Unders
15 Ring Muscle-ups or 25 GI Janes
100 Double Unders
30 KB Swings 70/53#
500m Ski
WOD Notes: TD = 13-16 min. KB swings should be done in 1-2 sets. DU scale = 50 DU, 200 singles, or 2 min clock max reps. If you have MU, but have a hard time linking, scale the reps down to 6-12.
Assistance
a) DB Shoulder Press (both arms at same time) – 5×8 (heavy)
b) Banded Dball Carry (march in place) – 4×60-75 sec
c) L-Sit/tuck (Pegboard) – 10×25 sec (rest 60 sec between)
REMINDER: Nutrition Challenge Meeting is Saturday from 11:15-11:45!
