Wednesday WOD – 072215

Colin

Colin, the Ginger Cheetah

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. 30 minutes to Establish a 1RM Back Squat

2a. Single leg DB RDL 4×6-8×side; rest 1 min
2b. Natural knee extensions; 4×12-15; rest 1 min

Performance
BEFORE CLASS:
1. Snatch Speed Technique – Focus on ABSOLUTE SPEED
EMOM 10:00 – 1 Snatch @40% 1RM

IN CLASS:
2. 30 minutes to Establish a 1RM Back Squat

3a. Single leg DB RDL 4×6-8×side; rest 1 min
3b. Natural knee extensions; 4×12-15; rest 1 min

AFTER CLASS:
4. EMOM 20:00
Odd- 3 squat clean @65% 1rm
Even- 10 burpee tuck jumps