Friday WOD – 071715

Agile Kids.

Agile Kids.

Thursday 6am PRE-REGISTRATION Requirement
Effective immediately, we are bringing back the Pre-registration requirement for the Thursday 6am class. If there are not at least 3 signed up by 8pm Wednesday night, class is canceled! It’s for the sake of our coaches, guys! They forgo precious sleep to be there to make you fit!

WORKOUT OF THE DAY

Fitness
1. Warm up – 2 Rounds:
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
10 Heidens
10 Pull-ups/Ring Rows
10 Dips/Push-ups
:30 Samson Stretch, each leg
:30 Bottom of Squat, elbows driving out knees

2. Snatch – Technique work – build to a moderate load

3. AMRAP 8
8 Pull-ups
16 Russian KB Swings 70/53

Performance
1. Warm up – 2 Rounds:
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
10 Heidens
10 Pull-ups/Ring Rows
10 Dips/Push-ups
:30 Samson Stretch, each leg
:30 Bottom of Squat, elbows driving out knees

2. Snatch – 3 TNG reps – slow and controlled return to the floor, speed under the bar. Build No higher than 70%.

3. AMRAP 8
8 C2B Pull-ups
16 Russian KB Swings 70/53