Thursday 10/27/16


Reminder: Halloween Costume WOD this Saturday 10/29 at 9:00AM! Prizes will be awarded for costumes and team spirit! No 8AM WOD will be held

Sunday Yoga (9:30AM) is on; No Open Gym this weekend


Oly Lifting – Technique

2 Snatch Pulls + Hang Snatch

1 complex EMOM 7 minutes

3-second pause at knee on first Snatch Pull. Use LIGHT weight, focus on correct positioning and speed, building to first Hang Snatch set

Oly Lifting – Strength

Hang Snatch (3-3-2-2-2-1-1-1-1)

E2MOM for 9 sets:

Sets 1-2: 3 reps (75%)
Sets 3-5: 2 reps (85%)
Sets 6-9: 1 rep (90+%)

Percentages are just suggestions, goal is to ascend in weight as reps decrease if form is good. Record heaviest single.


50 Burpees for Time

Categories: WOD

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