Saturday, September 18

Reminder: Monday night Snatch workshop with Coach Mark 6:30pm

Saturday Schedule: Rebuild 8:30a, Community WOD 9:30a

Rebuild Programming:

A1) Shrimp Squat 4x10 (5/each leg) @3011

A2) Alternating Renegade Rows 4x10 @2020

B1) Kneeling Slasher to Halo 4x10

B2) Shoulder Scarecrow 4x10

If time: Kneeling KB Lift 4x5/each @2020

Community WOD Programming:

For time:

Complete the following with a partner. One working at a time while the other rests. Alternate as needed, but do not share movements:

Partner 1:

50 each of:

Box Jumps (24/20)

KB Swings (53/35)

Ab-Mat Situps

Deadlifts (155/115)

Burpees

Partner 2:

50 each of:

Pull-Ups

Overhead Lunges (45/25)

Hand-release Push-Ups

Wallballs (20/14)

Double Unders (100 singles)

Buy-in and Cash-out: 400m partner odd object run. Teams run together, one athlete holding odd object (bumper plate, dball, medball, etc.).