WOD Wednesday, September 2, 2015

REMINDERS:

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

WARM-UP

Spiderman Stretch

10 Bar Deadlifts (Slow!)

Floor/ Launch Pocket

3 Wall Walks

10 F. Squats

200m Run

STRENGTH

6x6 Front Squats

WOD

12min Cap

18-12-6

Deadlifts (275/185)

Wall Walks

BARBELL CLUB WORK

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. pwr snatch+snatch: work up to 80% of best snatch. 1+1×5 sets.

3. front squat: 1, 1, 1, 1,

4. pwr clean+clean+jerk: work up to 80% of best clean: 1+1+1 x5 sets

5. good mornings to 45 degrees (same as pulling position at the hang) work up to a med to heavy weight x 3-4 reps x 3-5 sets.

6.  abs-your choice.