No NOON class today folks.
Warm Up:
500m row
Burgener PVC Snatch Warmup
15 pushups
15 air squats
15 kip swings
WOD:
10 Minute EMOM-
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
then-
3RFT
200m run
7 squat snatches 135/95 (95/75)(75/45)
Beginner WOD:
10 minutes to build up a complex of:
Hang Power Snatch
Overhead Squat
then-
3 RFT
200m run
7 Overhead Squats
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