11.15.16

PLEASE SEE THE MODIFIED HOLIDAY SCHEDULE FOR NEXT WEEK ON THE WHITEBOARD AND WOD BLOG: Wednesday- Last class 6pm, Thursday- CLOSED, Friday- 9am and 10am class only!

Individual warm-up
300m run/row
10 PVC pass throughs
10 PVC dislocates
10 legs swings
10 groiners

Group warm-up
5 inchworm walkouts
10 push up plus
:45 hip distraction with band
10 leg swings
20 monster walks
20m waiter's carry each arm

A.Strength
Part 1: 2 position snatch
Hang (Below knee 2") + High hang (hip)
15 minutes to work up to heavy set for the complex
Part 2: Every :90 for 9 minutes (7 sets)
Snatch x 2 @ 80% of part 1

B.Conditioning
7 min AMRAP
12 wall balls 20/14
8 box jumps 24/20
6 power snatches 95/65
4 bar facing burpees