16.9.6

IMG_1249

 

If you are helping us out on Saturday for the comp and judging, please make sure you come to the gym at 5:30 PM on Friday night for a 30 min. meeting to go over the movements and how to judge.

Thanks for all your help!

Tuesday, September 6

Warmup:

See Whiteboard

Strength:

Back Squat

20 Reps @ 55%

Skill:

Pull-up work

If you have C2B, work on them.

If you have pull-ups, work on them.

If you don’t have them, work on the kip and the pull.

Can use bands if necessary.

10 mins.

WOD:

4 RFT

10 Power Snatch (95/65) (65/45)

10 Ring Dips

400m Run