Getting High!
In Memory to 9/11 a Hero WOD will be Saturday morning. Please come and Honor the the ones that lost their lives.
Snatch Warm Up
2 Rounds of 5 reps each:
Jump Shrug
High Pull
Muscle Snatch
Landing Position, 1/4-1/2-full drop
OHS
Sotts Press
Pass Throughs
Duck Walk
WOD
Complete the barbell complex every 90 seconds for 10 rounds:
3 Hang power snatch
2 Snatch balance
1 Squat snatch
Post the heaviest weight completed with out letting go of the bar.
After bash:
1 Hill sprint every minute, 45/25 lbs plate
10 rounds
