FYI:
From now on the Friday 4:30 pm class will be extended to 5:30 pm
so that we can include the weightlifting portion of the daily workout.
Therefore the Friday 5:15 pm class will move to a 5:30 pm start and will run until 6:30 pm.
Warm-up, (15 Min): 3 Rounds of Row 10 Cal, 10 Squats on the wall, 10 Strict Press w/BB
Strength, (15 Min.): Sots Press
(5/?)5
Start out with PVC and see where you can get to.
Sots Press Purpose
The Sots Press, (sometimes called “press in snatch”), helps improve snatch receiving position mobility in the ankles, hips, thoracic spine and shoulders. It also helps improve trunk stability strength, back extension strength (particularly mid and upper back), upper body overhead strength, balance in the receiving position, and accuracy in the overhead position.
WOD: 2016 CrossFit Lift-off Event 3
15 Min. AMRAP
25 Pull-ups
50 Calorie Row
100 OH Squats 45/35
50 Box Jumps 24/20
25 Pull-ups
Icing: Skill Work of Your Choice