Friday 5.20.2016

Kelly and Steve intimidating the local runners. 

Kelly and Steve intimidating the local runners. 

Warm Up

General Warm Up (5:00)
-Bean Back Hackie Sack (hands only)
-Agility Line Drills

Muscle Up (6:00)
-Have/Might-Have/Don't-Have
-Warm Up/Drill/Dips

Snatch (8:00)
-PVC (3:00)
-Barbell (5:00)
    -Increase Load to 50% 1RM

WOD - Primary Focus

EMOM x 8

2 Squat Snatches, start at 50-60% and climb each set

-Rest 4:00-

"Amanda"

9-7-5 For time:

Muscle Ups
Squat Snatch (135/95)

*If unable to perform muscle ups, scale to 18-14-10 Ring Dips instead. 

Accessory/Strength - Secondary Focus

1. EMOM x 10
Odd: 5-4-3-2-1, climbing
Even: 5-5-5-5-5 High Box Jumps (30+/24+)

2. Run 1 Mile

Gatorz Sunglass - Made in the USA