OPEN GYM
Is there a skill you would like a little extra time to work on? Open Gym is a great opportunity to work with a coach on movements such as pull-ups, rope climbs, handstand push-up, olympic lifting, and more! Or use the time to make up a WOD you might have missed during the week!
Casey Baczewski will also be on-site from 9-10am for gymnastics check-in #3. If you signed up for the 6-week progression, come on in and work on your skills!
THE MOBILITY
DURING BOARD EXP. WARM UP w/ PVC:
10 upright Rows
10 Back Rack Press
10 PVC Good Mornings
6 Back Squats
6 OHS
12 LS S2S
Coach Led
5-10 of each Snatch movement
THE STRENGTH:
3 min Loop
1 Lift Off - 1 Hang Snatch - 1 Snatch - 1 OHS (3-2-1-0)
THE MET. CON.
7 RFT of: 14 min TC
7 Power Snatch 75/55
10 Pistols
7 Power Clean & Jerk 75/55
10 Reverse Lunges
THE FINISHER:
5 Rounds of:
10-15 Glute Bridges (barbell)
