WOD Saturday November 10th 2018

November 10, 2018

WOD Saturday November 10th 2018


A.) Mobility 
:60 second couch stretch 
:60 second hip floss
:60 second oh band distraction


B.) warm up 
2 rounds of 
200m row
3 hand stand kickups w: hold
10 push-up s
10 Bb power Snatch 
10 single leg rdls 
10 kip swings
:30 second hollow rock


C) 4 sets of Snatch 1.1.1
(Start at a light working weight and build up to heaviest triple with good technique for the day)


D.) In teams of 2, For Time:
50 power snatches 95/63
40 burpees 
30 renegade rows
2000m row
100 double unders (each) 
(1 partner works at a time, partition reps equally


E.) cool down row/mobilize
Have fun, work hard, work smart, work together, get strong, and #Trusttheprogram
Coach Joshua


++Starting next weekend Saturday and Sunday November 17th and 18th, our weekend class time will be changed from 11:00am to 10:00am, people have requested a desire for an earlier weekend wod and we are looking to make that happen!++


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