Monday, February 1st

ANNOUNCEMENTS:

  • Bring-A-Friend Is this Saturday at 8am
  • February 15th, President’s Day, we will have open gym at 6-9am (no evening wods).

PRE: 3-5 rounds, for WEIGHT, of:
6 Paused Front Squats (3 second pause at bottom)
20 KB Front Racked Lunges (10/leg)
10 Weighted Sit-Ups

WOD: “Diane”
For TIME:
21-15-9 of:
Handstand Push-Ups, Dips (Rings or Bar), or Push-Ups
Deadlifts (225/155)

POST (optional): 50 Calorie Row/Ski for time.

WEIGHTLIFTING:
1 Snatch High-Pull + 1 Hang Snatch (below knee) + 1 Snatch – Max; 1@90%, 1@95% of max of complex
Snatch Pull (controlled eccentric in proper position) – 4@85%, 3×4@90%
Back Squat – 6@70%, 3×675%