11/17/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%

Front squat
5 @ 60%
5 @ 70%
2 x 5 @ 75%

SKILL

Snatch

WOD

"Isabel"

For time:
30 snatches 135/95
(Power or squat snatch)

Fact of the day: this was the first official WOD after our grand opening. Original scores will be posted.

CASH OUT

Snatch pull
5 x5 @ 85%

MOBILITY

Legs

if something other than what is listed needs attention/mobility work...let us know