Thursday 07.30.15

Warm-up: 1 mile run

then.. Movement stretching & banc work

Oly Skill Review:

Burg warm-up + skill transfer

EMOM for 10 minutes

1 hip Snatch + 1 from mid thigh (can be power or squat)

* Goal is to meet the bar!

New members:

*use a pvc or training bar & work the skill

Metcon: 5 rounds

30 max effort pulls on the rower (no monitors)

* erg setting on 4 for everyone *

30 double unders / 15 attempts

10 hit the deck shuttle sprints

*Rest 1 minute b/t rounds*