October 8, 2013

CYNTHIA

–

FREE INTRO CLASS TONIGHT, TUESDAY OCTOBER 8TH AT 6PM.

–

WOD:

Five Rounds

400m Run (Performance=300m Row)

30 Wallballs (20/14)

–

Supplemental Performance Training:

Snatch:

2 sets of 1 reps @80%

3 sets of 1 rep @85%

 –

Snatch High Pull:

2 sets of 3 reps @80%

2 sets of 2 reps @90%

*This is a high pull, not just a pull.

% Based of snatch 1rm

 –

5 rounds not for time:

3 skin the cat*

6 ring dips, on the high rings after skin the cat

9 GHD

12 Hip Extensions

*If you have never done Skin the Cat, please ask for coaching assistance.  This is a shoulder strengthening and stretching exercise.  Take it very slow and only rotate as far as you safely can.