**I apologize for the typo on yesterdays blog post! The gymnastics seminar is at 5:30 pm on Wednesday 11/26- There will be no gymnastics class a Today! The next gymnastics clinic with Coach Tiffany will be Wednesday 11/26 at 5:30 PM.**
Mobility WOD
1 min of the Couch Stretch on each leg
1 minute of band pull aparts
(under hand, overhand, elbows in and behind the head)
x 2
WOD
50 Wall Balls (20/14)
20 Clean and Jerks (95/65)
3 Rounds
**21 min cap**
Programming notes- it can be a push press or a strict press, just make sure you are locking out at the top.
The volume of reps is on the high side today so pick a weight you can move with excellent form even when fatigued.
Matt K through the window…
Competitors WOD
Muscle Snatch 5/5/5/5
(be conscious of class this should be a weight you do not need to drop)
then
50 Strict Pull ups
then
50 Wall Balls (30/20)
20 Clean and Jerks (105/75)
3 Rounds
The wall ball weight today should not be overlooked. Only use the comp weight if you can easily finish under the cap and you have experience with the 30/20lb wall ball.