Pop Up Classes at 730am and Noon Today. Zoom Class at 530pm.
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Warm-up
2 Rounds
10 Push Ups
10 Jump Shrugs
10 Burps
10 Jump Shrug High Pull
10 Squat Thrusts
10 Hang Muscle Snatch
10 Burpees
10 OHS
Mobility
Lat Stretch
Scorpion Stretch
Hollow Rock Challenge
Week 3 = 30 Hollow Rocks
Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches 75|45
30 Burpees
30 Snatches 135|75
20 Burpees
30 Snatches 165/100
10 Burpees
In the remaining time as many reps as possible at
210|125 Pound Snatch
Level 2- 75-95-115-135/ 45-55-65-75
Level 1- 30-20-10-5 Burpees 65-75-85-95/ 15-35-45-55
Extra Work
5x
200m Sprint or Shuttle Run*
Rest 1:1
*50 meters in one direction, 100m in the reverse direction and 50m back to the starting point.
For a shuttle run at the box – Start at the 300m, sprint to the 400m, sprint to the 200m and sprint through the 300m finish. Touch the ground at each turn around and stop facing the same direction each time.