WOD Friday, October 09, 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. (orders due 10/15)

WARM-UP

Hamstring Swing

10 Front Squats

5 Box Jumps

10 Deadlifts

Calf Stretch

STRENGTH

6x2 Front Squats

15sec Hold

WOD

11min Cap

21-15-9

Deadlifts (275/185)

Box Jumps (30"/24")

BARBELL CLUB WORK

1. muscle snatch: max, no more than 5 singles

2. snatch pp+ohs: 1+1: use a snatch grip. max.  no more than 5 sets.

3. snatch balance: heavy: no more than 4 singles

4. snatch: work up to a heavy single.