Friday, October 9
WOD
Schedule for Indigenous Peoples’ Day on Monday, October 12:
Classes at 8 & 9am only.
Warm-up:
7 Up/Down dog
10 PVC Passthrough
10 PVC Halo
7 Deep Squat Complex
With a PVC or empty bar:
10 Muscle snatch
7 OHS
10 Hang power snatch
7 Snatch grip top down deadlift
then
10 V-up
7 Burpee
4 Knee raise + T2B
WOD:
A) Power Snatch
8 minutes to build to a heavy single.
Less than 4 months experience Hang Power Snatch
B) 3 Rounds for Quality of:
15 OHS (95/65#)
15 T2B
Home WOD/Zoom:
A) EMOM x 6
2 Turkish get-up
1 Wall walk-up or 30′ Reverse bear crawl
B) Every 3 minutes for 12 minutes:
16 Alternating DB snatch (50/35#)
30 V-up or tuck-up
Mobility:
1:00 Eagle
1:00 Puppy
