Warm Up 800m first 400m slow, then race somebody back to the gym
Meet at the chalkboard after to go over the wod. If you finish too early, do your run over with a friend or stretch
After wod explanation do
10 Strict pull ups
20 pass throughs
Grab a bar- Quick review of the snatch and for the wod.
3 Minute amrap of Hang snatches 8 each round. Time to work on form, not to PR
Strength. STRICT SHOULDER PRESS
You should know your one rep max… or at least have an idea.
TAKE 90 Percent of your one rep max and write it on the floor!!!!!
Base all these numbers below off that 90 percent number.
Warm up with a few sets of empty bar presses THEN
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90% AS MANY REPS AS POSSIBLE
Wod-Chipper for time
50 Calorie Row
40 Hang snatches 95/65
30 pull ups
40 Burpees over your bar
50 Cals on the bike