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Thursday

10
Oct

Thursday

Workout of the Day
warm up
5 rounds
every 2 min do:
10- jump squats
10-hollow rocks
5-scap retractions

then
strict wt’d pull ups 5 x 6 or muscle ups 5 x ME
alternate with DB snatch practice
then
WOD
Bigger Classes can stagger start
650 M Row
30 Slam Ball
30 Hang Snatch OR DB Snatch
650 M Run
Rx #95, #63
Note: If you are not solid enough with snatch techinque or lacking flexibility to receive a snatch, you will be asked to sub DB snatches. Your coach will make this call without question. If your ego feels smashed just grab a heavier dumbbell.

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