Jul 19, 2017

Thursday 2017.7.20

Warmup

Row 400-500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds Not For Time
·         10-12 PVC Overhead squats
·         10-12 GHD hip extensions
·         3-5 Behind the neck empty barbell push press with snatch grip
Then
3XBurgener Warmup (PVC and or empty bar)

WOD

Snatch: Work up to a heavy single. If you miss two in a row, you’re done for the day.
Front squat: 5-5-5
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The Harney Bubble gym is open Mon-Fri 0500-2000. Regular groups meet at 0500, 0600 and 1600 and informally throughout the day.

2 comments:

monroe said...

Snatch at 105lb, FS at 135lb.

Melissa Salamanca said...

115# front squat (7-20)