W/U
skills
burgner warm up with snatch
-
– drive through heals,knees, open hips, shrug – tripple ext..
-
– high elbows outside
-
– muscle snatch
-
– press under the bar
-
– OHS
-
– power snatch
WOD
-
run 200m
-
10 push ups
-
max wall balls untill you drop it.
-
when you drop the ball…
-
run 200m
-
10 push ups
-
max wall balls
*WOD finishes when you reach 100 wall balls
ESSENTIALS CLASS TIME CHANGES FOR THE FUTURE OF EVERY MONDAY, WEDNESDAY FROM 6:00 TO 6:15 PM. But i still do encourage you to come in early and do some mobility work and practice jump rope.