WOD Thursday, October 15, 2015

REMINDERS:

Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (t-shirt orders due today)

Yoga today at 8:30pm

WARM-UP

10 Banded Squats

10 OHS

10 Squat Snatch

Shoulder Opener

10 Push-Ups

STRENGTH

E2m

4x4 Front Squats (75%)

WOD

For Time

12min Cap

21 Power Snatch

21 Burpees

21 Pull-Ups

15 OHS

15 Burpees

15 Pull-Ups

9 Squat Snatch

9 Burpees

9 Pull-Ups

BARBELL CLUB WORK

1. power snatch+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)3

2. power clean+clean: same as snatch

3. snatch balance: work up to a weight that is heavier than your snatch if you can.  no more than 5 singles.

4. front squat: 1, 1, 1, 1…….heavy!!!  after all this work it may not be heavy as in % of 1 rm.  BUT HEAVY!