MON20NOV2017

Holiday Schedule
Wed, Nov 22 – 5:30AM / 830AM / 500PM
Thur, Nov 23 – CLOSED
Fri, Nov 24 – 9AM & 10AM
Sat, Nov 25 – 9AM & 10AM

WOD

Strength
Hang Snatch (below the knee): 12 minutes of work between 60-85%
*start around 60% and only build after quality reps

Conditioning
AMRAP in 6 min x 2, for Total Reps:
8 Burpees
2 Front Squats (135/95)
10 Burpees
4 Front Squats
…and so on, adding 2 and 2 each round

Rest 4 min & Repeat

Extra

OHS: 12 min to find 2RM

Accumulate Perfect Glide Kip Pullups, never losing hollow or arch position

5 sets:
2 strict TTB + 2 Bar MU + 2 kip TTB + 2 Bar MU

After
30 total turkish sit ups (split equally)
*start of TGU but you will only go to the hip raise

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