DON’T FORGET ABOUT OUR HALLOWEEN PARTY THIS FRIDAY OCT. 23RD.
SH Gym @ 6pm
Partner Costume WOD @ 6pm followed by a potluck party!!!
Thursday October 22nd- IWT- Power Snatch
Oly Technique Work- For 3 min, every :30 seconds complete-use a base weight
Snatch Pull (from ground) + Power Snatch + High Hang Snatch
8 second Power Snatch + OHS ( or 8 second squat snatch)
Then…warm up to the weight you will be using in the IWT
WOD- 4 Rounds- rest 2 min in between rounds
5x Power Snatch @ 95/135#
1min Max Burpees (12+/15+/20+/23+)
**Pre-commit to a target number, if you don’t get it then add :30 extra seconds to your row**
1min Max Row
** Must complete 1rd of Cindy during rest**
Score= Burpee reps each round AND Snatch weight.
Post Work- Cool down walk.
3×3 Batwings (2-5#) hold/squeeze for 5 seconds
Hold Towel Stretch for 1 min each arm