ANNOUNCEMENTS:
Open Gym will be held this Sunday, Sept. 27th from 9-11am. Thanks to Steve M. for hosting!
Good luck to all of our athletes competing in Sunday’s Rock the Creek Relay!
Skill/Strength
High-Hang Snatch (3 reps EMOM for 10 minutes)
Focus on extending hips quickly & dropping under bar. Quick reset between reps. Start light, and increase if form is good.
Conditioning
Partner WOD
2 x 5 minute AMRAPs with 2 minutes rest in between. One person working at a time, you may switch off whenever you want. Record total reps PER PAIR for each round.
AMRAP #1: 5 minutes to perform as many Wall Balls as possible
***Today’s Rx is 20/14 to 10-foot targets for everyone (yes, this is higher than what is normally required for women)! Full-depth squats as usual. If intending to perform as prescribed, be honest with counting reps – partners are accountable for no-repping one another. As usual, scale ball weight/target as needed.***
REST 2:00
AMRAP #2: 5 minutes to row as many calories as possible (one shared rower)