50-40-30-20-10 reps - double unders
15-15-15-15-15 reps - power snatch (75lb-M/55lb-W)
Warmup: Any Combo - 1000 meter row, 100 jumping jacks, 50 OH squats - pvc & light bar
Mobility: Samson Stretch w/pvc overhead & shoulder rollouts - 1 minute each
Cool down: Trainer's choice "including a 1000 meter run"
** Don't forget this Friday starting at 6:00pm, Super Sweet Self-Defense WOD, followed by a Farewell Workout for Mike McC. then a potluck cookout on the patio. Mike is heading off to college this month, come out and go head to head with him in a Snatch Ladder workout. This workout will be a great event to watch, so come see what a Snatch Ladder workout is like! There is a sign-up board at the gym, let us know if you are coming, if you are working out or not, and what you are bringing for the cookout. Free to members.
RESULTS:
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