WOD – Thursday 5/4

Some really big PR’s last month. Very proud of each one of these. A lot of hard work and dedication is behind any kind of personal record. Whether it’s a big lift, a pull-up or even amount of classes in a month. Be proud of those achievements and make sure they make it onto the board.

Today marks day one of the PortFit gymnastics class. Sophie and I have a lot of fun things planned. If you’re unsure if this specialty course is right for you, stop by and check it out. If you’re already signed up, we will see you either at 8am or 5:15pm.

Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 dislocates
10 OHS with PVC
:20 HS hold

Double wall ball stretch or keg drill

OHS – work up to a heavy triple
*15 min max here
**sub front squats for increased ROM, more experienced athletes can practice snatch balances
Purely a skill session, not for an attempt at a max weight which is why it says a heavy triple. Please understand that too much weight breaks down form, so if your form is not perfect, that weight is too heavy. Staying in sets of three, work on being perfect with this movement.

“Lean Machines”
W/a partner
Wall balls (20/14#)
Burpees over the KB
KBS (70/53#)(53/35#)
DU’s each
*DU’s can be done at the same time, but you cannot move on until both partners have completed 50.

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