We are going to take pre-orders for t-shirts this time around. If you want a shirt for you or your kids or someone else write it on the whiteboard in the gym. COST for short sleeve is $15 Long sleeve $20. Long Sleeve will be white or grey. Short Sleeve will be red, white or blue.
Warm-up: Coaches Choice
Strength: Squat Snatch
During the 1st 4 weeks of this lifting cycle you will determine the loads for each set. During the remaining weeks to the cycle weight will be prescribed.
Following the BBWU4S
(3/?)5 1-1-1
WOD: RED DAY
3 Rounds for total reps.
3 min. AMRAP
9 Power Snatch 105/75
3 Muscle-up (Scale 2/1 with the most difficult pulling movement you can do)
Rest 1 min.
Start next round where you left off in the previous round.
Icing: Handstand Progression work. See the article we posted on the Facebook Page.
1st Step – Nose to wall handstand holds
2nd Step – Shoulder Taps
3rd Step – Hips Touches
4th Step – Off the wall handstand holds
5th Step – Handstand walk-aways