Sunday Yoga at 5PM!
WOD
Strength
Front Squat: 50/6, 60/5, 70/4, 75/3, 80/2, 85/2*3 sets
REST EXACTLY 60 sec between sets
Conditioning
In teams of three, conga line style, AMRAP in 20 min:
500M Row
12 Burpees
12 Shoulder to Overhead (135/95)
Each athlete starts at a different station, the person in front of you must finish before you rotate.
Extra
Before Class
Snatch Balance: 5 sets work to heavy triple
Blocks Above Knee: Snatch Pull + Snatch: 60/3, 65/3, 70/3, 75/2, 80-85/2*5 sets
Snatch Pull: 3 Stop: 90-100/2*4 sets with perfect form
2 attempts max strict Pullups
4 sets
– 10 sec. static arch hold + 4-6 kipping/butterfly Pullups (go directly from arch to kip of first PU)
After Conditioning
4 supersets
-8 Glute ham raises
-10 ab wheel roll outs (evil wheels)