Hey Folks!
Awesome work on todays WOD! It looked pretty fun – Overhead squats may need to make a more regular appearance. It’s great for developing “core” strength, building confidence in the receiving position for the snatch and good for shoulder stabilization (so long as you’re staying in a good position).
If you guys could do me a big favour – We’re holding our Town Hall meeting next Tuesday night at 8pm, but it’d be great to have some info/data to work with before we even get there (that way there’s less chaos). CLICK HERE TO HEAD OVER TO A FORM WITH SOME GENERAL QUESTIONS – it’s anonymous and we’d love the feedback! :) the CAPS isn’t yelling, just trying to get your attention.
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WARM UP
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
HEALTH
LONGEVITY
ODD minutes – 8 Bench Press
Even minutes – 8 Pull ups
METCON
145/100 pound Power clean, 5 reps*
10 Toes to bar
15 Wall ball shots, 20/14 pound ball
*Health will do Front Squats in place of Cleans*
The WOD is 20 minutes! Set a pace you can maintain :)
COOL DOWN
Stretch – Pecs, calves, Quads
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