Monday 07.16.12

Marci, Kelli, and Jen takin' it overhead.

This week, Thursday, July 19, is 

the last chance to get your t-shirt, dry fit, or hoodie order in to us. 

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Next week, 07/23 through 07/27, we will be on vacation. 

Class times will be at 5:30 AM, 12:00 PM, and 5:30 PM only.

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This week, we continue our snatch progression warm up. We're hammering on this to get everyone more comfortable with this lift, which uses explosive hip extension and lands us in the overhead squat position. Practice, practice, practice!

WOD

Warm Up:

5 minutes

1 snatch progression (45# or less)*

5 PVC shoulder pass throughs

* 1 snatch progression = 

1 hang power snatch

1 hang power snatch + overhead squat

1 hang squat snatch

1 full squat snatch

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25 min AMRAP

5 deadlift (275/185)

15 situps

Run/row 400 m

5 total rope ascents