Wednesday, October 25, 2017

Wednesday - Coach's Spotlight

This Week's spotlight Coach is Sabrina! Enjoy her Wod

Warm up:
2 rounds at steady pace
10 OHS (empty bar)
15 walking lunges
20 air squats
200m jog

Strength: (15 min clock)
4x4 pausing 3 second split jerks from rack @ 70%
(Pause on the dip, Focus on elbows)

Metcon: Snatchin' and Pullin'
25 min cap:
27 pull-ups
3 squat snatch
21 pull-ups
6 squat snatch
15 pull-ups
9 squat snatch
9 pull-ups
12 squat snatch
3 pull-ups
15 squat snatch
*135/95, 115/80 95/65
Masters 50+ 115/80, 95/65, 75/55

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