WOD – Tuesday 1/10

It’s fitting that the picture for the first WOD post on the new website is the group that attended the Holiday Party. What a fantastic time. Thank you for braving the elements and spending your time with us. I hope you guys had as much fun as I did. Here’s to 2017.

Non-Specific Warm-up
Spend 2 minutes in Z1
Then 2 rounds of
10 jumping squats
10 push-ups to side plank

Movement Specific Warm-up
Coach led PVC mobility
Then, CFP snatch warm-up

Power snatch – 3RM, must be TnG
Be a stickler on form here. Work on really active OH position and proper finish position of your feet. Have them build slowly. Do not add weight after reps that could use work. Practice in the lighter range, perform under the heavier weights.

“I see fit people”
Tabata push-ups
Rest 1:00
Tabata hang cleans (95/65#)
Rest 1:00
Tabata cals on AB
Rest 1:00
Tabata DU’s
Score = total reps
This one should be fun…

Accessory Work
100 banded pull throughs
100 high to low, half kneeling woodchops (50 a side)

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