Tony
Warm-up: 1/2 Tabata KB Swing, PVC OH Squat, Hollow Rocks. Dynamic Stretch.
Strength: Squat Snatch
Coach Lead BBWU4S
Primer 1 – Snatch Balance 3 Reps EMOM for 4 min.
Primer 2 – Snatch High Pull 3 Reps EMOM for 4 min.
Squat Snatch (3)4
WOD: FORTITUDE
For Time:
15 – 10 – 5 Reps of:
Power Cleans 135/95
Handstand Pushups
then
50 Sit-ups
then
15 – 10 – 5 Reps of:
Hang Power Cleans 135/95
Bar Dips
50 Sit-ups
Icing: Review the notification of membership rate increase starting 1.1.20. The new rates are posted on the whiteboard in the front room.