June 2, 2016

Thursday

ANNOUNCEMENTS:

Summer weather is officially here!!! PLEASE remember to drink plenty of water throughout the day and during the WODs.  We have water in the vending machine and a water fountain for you to fill up your water bottle.

MODWOD PROGRAM

WARM-UP:

Coach's Choice

SKILL/STRENGTH:

15 min EMOM

1-30 dubs or 40 secs of attempts

2-40 sec hollow hold

3-3-6 strict pull ups 

4-5 OHS with empty barbell 

METCON:

15 min AMRAP

5 Power Snatches 45/35

5 Burpees

Accessory Work:

50 banded pull apart

Rev plank/side plank 3X30

RX PROGRAM

WARM-UP:

Coach's Choice

SKILL/STRENGTH:

15 min EMOM

1-30 dubs or 40 secs of attempts

2-40 sec hollow hold

3-3-6 strict pull ups 

4-5 ohs with empty barbell 

METCON:

15 min AMRAP

5 Power Snatches 95/65

5 Burpees

Accessory Work:

50 banded pull apart

Rev plank/side plank 3X30

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