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WODS & News

Monday 160215

Happy Family Day!
We are closed today, regular hours will resume tomorrow.

Every 2 minutes, for 8 minutes (4 sets):
Sots Press x 3 reps @ 2111

Coach Alex’s Notes:
Please note the tempo prescription. From overhead, take 2-seconds to lower the bar to your back, followed by a 1-second pause, 1-second to get the barbell back to the starting position, 1-second pause at the top, and repeat for 3 reps. Increase the weight each set, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch x 3 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Four rounds for time of:
115/85 pound Push Press, 12 reps
12 Burpees

Rest exactly 4 minutes, then…

Four rounds for time of:
12 Chest-to-bar Pull-ups
12 Burpees


Push Press