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WOD Saturday November 10th 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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