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November 23, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We will be holding one class tomorrow on Thanksgiving day! Come in early at 8:30AM to get your WOD in before you feast! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

 

WOD

5 Rounds for reps with one minute on each station

Ring Dip
Row
Two Arm Burpee Dumbbell Deadlift 45/30 lb
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting with the difficult gymnastic movement and moving to more conditioning based movements.  The ring dip can be very hard if you don’t have the upper body strength yet so scale to some form of push-up if you need to!

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