April 13, 2016

Wednesday

ANNOUNCEMENTS:

Small technical error yesterday.  The website did not post the programming like it normally does.  So Coach Corey did a great job creating programming for Tuesday.  So, we will do what we had planned for today's programming.  We apologize for any inconvenience.

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Hang Snatch 5 x 3

METCON:

12 Minute AMRAP

5 Burpees

10 Air Squats

40 Single Unders

EXTRA CREDIT:

ROMWOD

or 

Shoulder Complex

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Hang Snatch 5 x 3 @70%

METCON:

12 Minute AMRAP

5 Burpees

10 Air Squats

20 Double Unders

EXTRA CREDIT:

ROMWOD

or 

Shoulder Complex

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