Wednesday, October 23rd, 2012

Shout Out Time! We'd like to thank Tom Horn for making the weight tree and clip holder for the box. He welded it on his own and put a little personal touch to it and it works great. Thanks Tom!

We're going to mix things up for our regularly schedule program to give your legs and hips a tiny rest.

Skill Work: Snatch Balance 6x3

This will help loosen up the sore hips you may currently have, as well as help you improve core and shoulder stability. Don't go as heavy, this is skill work, focus on catching the snatch in a full squat.

WOD: 5 Rounds for time

Row 250 Meters

20 Push Ups (Hands off Deck)

REC: Ab Circuit

3 rounds, 1 minute each movement

"L" something (either a hold or a hang or on paralletes, you pick)

Hollow Hold

Flutter Kicks (Put hands under your butt and kick up to a 90 degree angle)