*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Pre Class:

1) 18 minute EMOTM:

Station 1 – 200m Run

Station 2 – 200m Run

Station 3 – 1 Round Strict Cindy

Station 4 – 1 Round Strict Cindy

Station 5 – 2-4 Burpee Muscle-ups

Station 6 – 2-4 Burpee Muscle-ups

Scale as needed to be able to complete a total of 3 cycles of this with consistent efforts.

WOD:

2) Hang Snatch: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Work from whatever position you like, just be consistent through all sets. No dropping the bar between reps. Build as heavy as deemed fit.

3) Hang Clean and Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Work from whatever position you like, just be consistent through all sets. No dropping the bar between reps, bring it from Overhead back to the Hang. Build as heavy as deemed fit.

4) AQAP:

2-4-6-8-10 Squat Snatch 135/95

6-12-18-24-30 Wall Balls 20/14

Extra Work:

5) 7 minute Up Ladder:

3 Strict Handstand Push-ups

3 Calories Ski Erg

Reps are 3+3, 6+6, 9+9, and so on until 7 minutes is up.

6) Peg Board: 7 sets of 1

Rest 90-120 seconds between sets.

7) Bar Dip: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE