*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Pistol Squats

Work on any style of Handstand Push-up. Pistol no more than 5/side/round. Pick rep counts you can maintain for all 10 sets.

Class:

2) Snatch Balance: 5 sets of 3

Rest 90-120 seconds between sets. Goal should be to work heavier than last week.

3) Snatch: 10 sets EMOTM x 1 rep

These should all be full Squats. Start at approximately 60% of your 1RM. Build as heavy as you feel comfortable.

4) 3 rounds AQAP:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans 205/135

One of the original CrossFit Videos

Post Class:

5) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

6) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add load if able.

7) Banded Pull-Throughs: 3 sets of 15

Rest 90 seconds between sets.

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

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