WOD - 11/17/14

Monday

Skill:  Snatch

Strength:  OH Squat – 75% 3x3

  • Snatch – 85-90% 4x2

WOD:  25-20-15-10-5

  • Box Jumps (24/20)
  • DUs

Post Workout:  3 Rounds

  • 10 GHD Sit-ups
  • 10 GHD Hip Extension

Challenge of the Week:  Max free-standing handstand hold.

*Post score to whiteboard

Schedule Update

Updated schedule effective Monday, November 17th:

Monday-Thursday 5:30 a.m., 8:30 a.m., 1:00 p.m., 4:30 p.m., 6:00 p.m. (no 5:30 p.m. and 6:30 p.m.)

Friday 5:30 a.m., 8:30 a.m., 1:00 p.m., 5:30 p.m. (no 4:30 p.m.)

Saturday 9:00 a.m. Free Open Gym