WOD for 29 JUL 2016

0500 and 1130 at Fredericks Gym

Announcements: Everyone say Congrats to Brittany when you see her! She is recently engaged and is now planning a wedding! Exciting news I know, I love love stories!

I am also hosting a Concealed Carry Course Saturday for $50. Let me know if you are interested. The world ain’t getting any safer.

 

The Ops for today:

Warm Up:

Squat Prep

Snatch BB Complex = 3 reps of each movement: muscle SN, OHS, SN balance, hang squat SN, squat snatch

 

Strength 1:

1 Snatch Pull, pick load Every 1 min for 10 mins.

 

Strength 2:

1 Pause Snatch, pick load Every 1 min for 15 mins.

 

Strength 3:

2 Back Squats, pick load Every 1 min for 10 mins.

 

WOD:

Complete as many rounds as possible in 8 mins of:

10 Pistols (Scale if needed.)

10 Toes-to-bars

20 Handstand Shoulder Touches

 

Ops of the Beast shall Occur!!!

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