Monday 10-6-14

Community Notes: New schedule and classes start Monday!! See schedule above.

The next 12 weeks will once again have a strength focus.  Squatting as always, but we will also focus on getting and improving pull ups strength on top of overhead strength.  Follow the program as prescribed, WRITE YOUR STUFF DOWN, and watch PRs happen left and right!!!  And in case you forgot – WRITE YOUR STUFF DOWN!!!!!!

Warm Up

Junkyard Dog
Burgener Warm Up
Overhead Mobility

Skills

Snatch Shrug and Pull

WOD

A. Max rep strict C2B pull ups, pull ups, or deep ring rows
B. Max rep strict handstand push up – no mats
C. 7 min. EMOM
Snatch Shrug + Snatch Pull + Power Snatch
D. 7 min. AMRAP
5 Power Snatches (135/95)
30 Double Unders

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Travel WOD

Handstand Push Ups 21-15-9

Double Unders 75-50-25