Friday March 10th

WOD will posted upon arrival.

-Bart

For those NOT participating in the OPEN:

WARM UP:

2 rounds:

500m row or SKI

10 elbow to instep

10 leg swings ea leg

15 air squats

:30 dead hang from RIG

Barbell warm up:

10 good morning

10 back squats

-then-

AMRAP 20 mins:

25 KBs #53/35

10 goblet squats

25 HRPU

10 DLs

ski 250m or AB .7m

those PARTICIPATING in the OPEN:

treat tomorrow as a walk through

1. warm up

- row/ski or AB- get heart rate ALLLLL the way up

-10 leg swings ea leg: perpendicular + parallel to wall

- 20 air squats

- barbell warm up

-10 DLs

-10 snatch DLs

- 10 snatch shrug/pull

- 5 behind the neck strict presses

- 5 snatch balances

- 5 OHS

- 5 power snatches

- 5 full snatches

2. DECISION TIME:

- figure out YOUR limiting factor in this workout.

- decide if you perform the WOD Rx or Scaled.

3. Once a decision has been made begin loading the barbell and warming up full snatches.

4. once WARM, you should run through a few rounds with adequate rest between.

- effort should be around 60-70%

- BE SMART. aka DON'T RIP

- work up to a (relatively) heavy snatch

5. Once complete, foam roll hips and shoulders. Lacrosse ball any tender spots....

THE PARTY KICKS OFF SATURDAY AM, SAME TIME, SAME CHANNEL......

LETS ROCK and ROLL.

-Bart

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