Tuesday, 13 JAN 15

Weekend Schedule:
Fri, Sat, Mon: 0900-1100 Open Gym (suggested WOD will also be posted)

Warm-up

500m Row

Arm swings

Leg swings

Inchworm with push-up

Walking spiderman stretch

PVC pass throughs

PVC overhead squat
Banded shoulder stretch

Burgener warm-up

WOD

1) 15 Minutes:

Build to your heaviest 3 Position Power Snatch (Above knee, below knee, floor)

After the 15 mins is up, do 4 sets at 85-90% of that heaviest weight

2) 7 Minutes of L-sits: Accumulate as much time as you can