Workout of the day (WOD)


2017-10-19

Pre-Order 3/4 Sleeve for the fall is here! Sign up by the stereo! Last day to order is next Wednesday. 10/15
ROM WOD : Range of Motion
Every Sunday at 11am starting 10/8!
Any questions ask Coach Ashley
10/19/2017

“Don’t fear change; change fear”

100 M Run 10 T2B
100 M Run 10 PVC OHS
100 M Run 1 min Plank

Banded Stretch: Lower Body and Upper
*target ankles,hips, pec, shoulders
*Scapular stabilization w/ band kneeling

Movement Prep: 2 rnds
Snatch DL-5
Snatch High Pull-5
Snatch Balance-5
Hang Snatch-5
*add xtra weight for 2nd round

Weightlifting
Snatch Grip Deadlift (4×3 at 80-90% of your 1RM)
Metcon
Metcon (Time)
For Time:
12-9-6-3
Power Snatch 135/95#
Bar Facing Burpees