Friday, June 16th

When the Fear of Getting Hurt Keeps You from Exercising -NY Mag

Performance is in red, Competition is in blue, Links are in green

A) Five sets of:
High Hang Snatch + Hang Snatch
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm 
Rest 60 seconds

B) Partner WOD
21 minute AMRAP
In teams of 2 with one partner working at a time, alternate full rounds of…
7 Box Jumps 24/20″
7 Pullups  
7 Burpees

A)Every 90 seconds for 8 rounds:
Snatch High Pull + Low-Hang (from 1″ off the floor) Snatch

Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember that the arms perform their job after the legs have accelerated the bar upward. Have a plan for where you want this to end up today and make jumps in weight accordingly.

B) Partner WOD
21 minute AMRAP
In teams of 2 with one partner working at a time, alternate full rounds of…
7 Box Jumps 24/20″
7 Chest to bar pullups 
7 Burpees

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531