9/20 – 9/26/21 Rundown and new Warm up

Happy Sunday everyone!
This week we have a new warm up and begin the fitness unit focused on snatches!
Check out the new warm up below, and the video here.
8 minutes to complete the following:
400m run/400m row/1000m bike, 5 inch worms + 2 push-ups, 5 world’s greatest stretch rotations each side, 5 forward rollouts, 5 reverse rollouts, 10 snatch hi pull from tall position, 10 overhead squats, 10 drop snatches, 5 strict pull-ups, 10 hollow body rocks, finish with thoracic spine roll-out in remaining time. Every day this week will end with a yogi squat hold.
Big week ahead of us. Monday is snatch technique work with DB push presses and box step overs. Tuesday is Coach Sharon’s birthday WOD! Wednesday is pause back squats followed by a chipper. Thursday is an AMRAP 21 of farmer carries, lunges, and rowing. Friday is a partner chipper with barbells and kettlebells. Saturday is the name WOD Diane with some jump ropes poured in.
Work hard. Have fun. See you in class!


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