Internal Throwdown This Saturday – There will be no General Classes and no intro class. ย If you are not signed up, come by and support your fellow athletes. ย First heat will kick off at 930am and should be wrapped up by 1:30. ย BBQ, beers, dunk tank and shenanigans to follow.
Here is a great instructional video from the California Bear on the ski erg. ย Feel free to sub it in for Runs and Rows or utilize it in your own WODs…
Strength
Squat Snatch
2-2-2-2-2
Level 1/L2 Classes
2 Power Snatches
1 Overhead Squat
WOD
15 Minute Even # Ascending AMRAP
Toes to Bar
Box Jumps
Hang Squat Snatches (115,75)
(2,2,2,4,4,4,6,6,6,8,8,8,)
Level 2- (95,55)
Level 1- (75,35), Overhead Squats
ADV- (135,95)
Ca$hout
Group calf and quad stretch
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