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Sprawl Day

in Fitness, Workout of The Day

Reminder: Non-Evening Classes Today

Saturday WOD is at the gym at 10am!

 

Workout of the Day:

For Time:
500m Row
15BS 53/35
10 Sprawls
15 RKBS
10 Sprawls
15 RKBS
500m Row
* Rest 10:00 and repeat two more times.
* Go as fast as possible.

Competition:

A. Snatch
A. Work Up to a Heavy Single Squat Snatch From The High Hang – Pockets
B. Work up to a Heavy Single Squat Snatch From The Hang – Mid Thigh
C. Work up to a Heavy Single Squat Snatch From The Low Hang – Just Below Knees
D. Work up to a Heavy Complex of Squat Snatch + 2 Overhead Squats

B. Gymnastics Conditioning
2 Rounds Of:
20 C2B Pull Ups
Rest :20 Seconds
10 C2B Pull Ups
Rest :20 Seconds
20 Overhead Squats, 115/80
Rest :20 Seconds
10 Overhead Squats, 115/80
Rest 3 Minutes Between Rounds

C. Conditioning
AMRAP 15:
5 Power Snatch, 135/95
10 TTB
15 Box Jump Overs, 24/20

D. Accessory Work
Cross Over Symmetry