DAVE and JENN
Warm-up:
Round 1 – Row 25 Cal, 10 Snatch High Pull, 10 Tall Muscle Snatch
Round 2 – Row 20 Cal, 10 Press Behind Neck, 10 OH Squat
Round 3 – Row 15 Cal, 10 Press in Snatch, 10 Snatch Balance
Round 4 – Row 10 Cal, 10 Squat Snatch w/empty bar.
Strength:
Squat Snatch
(3)4
Work on great technique today.
WOD: UP UP AND AWAY
For Time:
Buy in: 5 Ring Muscle-ups
3*6*9*12*15*12*9*6*3
Power Snatch 75/55
* 100m Sprint after each set. (To the tire near the gate and back.)
Cash out: 5 Ring Muscle-ups
Icing:
KOT – Nordic 10 Reps
We are going to have a special WOD on Tuesday next week. It is a HERO WOD that we did on 11.26.18. As part of the WOD we are doing a “Diaper Drive” for Bruce Lawson and his wife, Chloe, who is getting close to delivery, (anyday). So, if you are headed to the big city over the weekend grab some diapers for the new little guy, FELIX.
P.S., Bruce has mentioned that they do not need newborn or #1 size diapers.
