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04.26.2016

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FullSizeRenderANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.-up Drills

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Snatch Doubles EMOTM
Warm-up as necessary to facilitate working sets at 80-85% of a Power Snatch 1RM. Then…
Every minute on the minute, for 12 minutes total, execute the following workload:

2 x Power Snatch (80-85%)

Notes: Power Snatch 1RM recent post link found HERE.

Post loads to comments.

“Quadfecta”
Five rounds for time of
10 x Ring Row
10 x Overhead Walking Lunges (45/25lbs)
10 x Burpees (w/jump-on-bumper)
10 x Overhead Walking Lunges (45/25lbs)

Post scores to comments.

Skill Development
I. 6 rounds x (:20 work x :10 rest) for total max repetitions of Anchored Abmat Sit-ups.
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Samy Daghir

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