Saturday- “South Side” 11-21-15

NO CLASSES ON NORTH SIDE…10 AND 11 AT SOUTH

VOD

Come, let us sing to the Lord! Let us shout joyfully to the Rock of our salvation. Let us come to him with thanksgiving. Let us sing psalms of praise to him.

– Psalm 95:1-2 NLT

Strength

GPP/Comp
Spend 10-15 min on Snatches and working up to WOD weight

Machine

EMOM 10

Odd: Max Push Ups 30sec
Even: Max Ring Rows 30sec

WOD

GPP/Competitors WOD

5 RFT
200m Run (mile pace)
2 snatches at 90%  of 1 RM
7 clean grip dead lifts (work on that hook grip)
Rest 1 min

Machine WOD

AMRAP 20

250m Row (can run if u want)
5/5 KB Snatch
10 Suitcase Deadlifts (KB each hand)
250m Row
Rest 1 min

Cashout

Planksgiving

Additional Work (Competitors)

1. 10 min Handstand Walk Practice

2. OTM 7 min (30 on: 30 Off)

Hollow rocks

3. OTM 7 (30 on: 30 off)

Arch Rocks