Workout of the Day: Wednesday, 23-November-2022
Announcement
<p>Schedule for this week</p><p>Wed no 6:30 pm class</p><p>Thu Closed</p><p>Fri 9 am class only</p><p>Saturday regular hours</p><p>Sunday regular hours</p><p> </p>
Warm-up
<p>With PVC Pipe</p><p>10 Pass Throughs</p><p>5 OHS</p><p>5 Snatch Balance</p><p>5 Hang Squat Snatch</p><p>5 Squat Snatch</p><p>then</p><p>2 Rounds</p><p>5 Tempo OHS</p><p>10 Bent Over Rows</p><p>then</p><p>2 Rounds</p><p>5 Snatch Balance</p><p>10 V-ups or TTB</p><p> </p>
Squat Snatch (Weight)
<p>12 EOMOM</p><p>2 Squat Snatch 80%</p>
Metcon (Time)
<p>3 Rounds</p><p>5 Devil Press 50s/35s</p><p>10 HSPU</p><p>then rest 3 min</p><p>3 Rounds</p><p>10 Burpee BJO</p><p>10 TTB</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>