11/23/15

MONDAY

**We will do some fun stuff this week since it's a holiday week!

Strength: Snatch Accessory

  • 3 sets of:
    • (Snatch Grip Push Press + Overhead Squat) x 2
    • Build over the 3 Sets
  • 3 sets of:
    • Snatch Balance x 2
    • Build over the 3 sets

WOD: For Time (30 minute Cap), "The Seven"

  • 7 RFT of:
    • 7 HSPU
    • 7 Thrusters (135/95)
    • 7 K2E
    • 7 Deadlifts (245/170)
    • 7 Burpees
    • 7 KB Swings (70/44)
    • 7 Pull-ups
    • **Share equipment as necessary, this will be a hard one to get done with a big class!!
    • **Scale as needed! Don't hurt yourself trying to go to hard on this one!