Friday WOD – 121815

Hang

Hang

Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.

Current Offers
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WORKOUT OF THE DAY

Fitness
1. Power Snatch: 3×3 TNG
Focus on the technique of returning to the floor in a good position to be ready for the next rep

2. 3 Rounds for time:
50 Air Squats
20 Dumbbell Snatches, alternating 70/50

Performance
WEIGHTLIFTING:
1. EMOM 5:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

CLASS:
1. EMOM 5:00 – 2 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

2. 3 Rounds for time:
50 Air Squats
20 Dumbbell Snatches, alternating 70/50

SKILL:
1. Weakness Training
Work on a weakness that will show up in the Open.