10.20.2015


lost keys IILost Keys.
We had a set of keys go missing last Saturday. If you came in that day please check your bag/purse etc.
We searched the box thoroughly so chances are they ended up on someones belongings.

Warm-up: 3 Rounds of 10 Medball Clean, 10 Wallball, 10 Groiners.  Dynamic Stretch

Snatch Warm-up Part 2

Strength: Part 2 of Barbell Shrugged Snatch Warm-up (Watch the video above).
Snatch Grip Deadlift 10×3 L1 & L2: AHAP L3: WAW

Snatch Grip Deadlift

WOD: DIRTY THIRTY

We have two birthdays this week, Shea and Kristen. One is 30 one is not there yet.

30 Box jumps (24″/20″)
30 Jumping Pull-ups (relese the bar each rep)
30 KB Swings (55/35)
30 Walking Lunges
30 K2E
30 Push Press (45/35)
30 GHD Hip Extensions
30 Wallball (20/14)
30 Burpees
30 Double-Unders

Icing: Tabata AB Medley