Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5 (Deload)
Conditioning–
Open WOD 13.1
Complete as many reps as possible in 17 mins of:
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 Burpees
Snatch (210#/120#) (as many reps as possible)
**Schedule for Wednesday 1-28-15**
Rocky Point
9am, 4:30,5:30 and 6:30
Lake Grove
5:30 and 6:30