Happy Columbus Day!
(We will have the same schedule, no adjusted hours)
We will start our Deadlift cycle on Tuesday. We will hit that for 6-8 weeks then start a snatch cycle.
Skill WOD
1 minute at each station for 9 minutes (3 rounds)
1) 8-10 Superman to Hollow Roll
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
2) 6-10 Ring Rows with a 1 second pause at the top
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
3) Max Handstand Walk
(scale to 2-3 wall walks to get comfortable upside down and work shoulder stability and strength)
WOD
“Floor to Ceiling”
10-9-8-7-6-5-4-3-2-1 Power Cleans
1-2-3-4-5-6-7-8-9-10 burpee box jumps
-For Time-
18 min cap
10 cleans 1 burpee box jump, 9 cleans 2 burpee box jumps….
Fitness: 115/75
RX: 135/95 (24/20)
RX+: 155/105
**We did this workout about 1 year ago on October 4th, 2015**
