Monday 092313

Upcoming Events
  • September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home!
  • October 26th. 9am to 6pm. Rock Tape Seminar
Monday (9/23)
WOD Prep:
* 2 Minutes Per Side
 
1. 6 Minute AMRAP of:
6
Overhead Squat (135 / 95)
9 Lateral Barbell
Burpees
12 Toes To Bar
 
2. Snatch Ladder
Every Minute On The Minute For 15 Minutes Perform 1 Snatch.
Guys: Start at 135
Girls: Start at 75
Add 5# every minute until you fail.  
Take as many attempts as needed within the minute.  
Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.
 
3. 1 Clean & Jerk @ 90%1RM
* Work up to a heavy single
** Rest as needed
* 12 Minute Time Cap
 
Injury Prevention:
* Accumulate 5 Minutes.
 

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