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Wednesday, 9-9-2015

8
Sep

Wednesday, 9-9-2015

Congrats to (future) Coach Molly Jo who got her Level 1 Cert this weekend!  As many of you know, Molly Jo has been interning for the past two months and is looking forward to coaching more and working with you all!
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Workout of the Day
Snatch
1×5 @ 50%
1×5 @ 60%
1×5 @ 70%
 
 
*These are “full” or “squat” Snatches.  If your full lift is not yet developed, then Power Snatch to your best Overhead Squat.
*Reps are not touch & go
*Yes, sorry Dylan, I know we are breaking your heart by doing sets of FIVE.
 

ADD YOUR REPS TO THE SEPTEMBER MOVEMENT CHALLENGE ON THE BOARD!!

then,
 
Five Rounds For Time:
3 Rope Climbs
6 (Full) Snatches 135/95
 
 
*Scale the Rope Climbs to 6x straight body rope pulls or 12 Ring Rows
*Standard 11″ ACF Rope Climb: Start with knees on the ground, pull head to rafters, return to ground in full control.
 

Again, PLEASE ADD YOUR REPS TO THE SEPTEMBER MOVEMENT CHALLENGE ON THE BOARD YA HEARD!!

Post your scores to the Whiteboard.
 

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