Wednesday May 9, 2018

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(Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 20 sec of TVWQ, 30 sec PVC OHS, 20 sec push-ups

SOD (12 min)

3 x 2 Pole lateral leg band walks (ankles or below knees)
3 x 15 Tubing Back Flies with pause at open position (medium challenge)

WOD 

With a 16 min running clock perform as much as possible of:

Perform 4 rounds of:
6 Overhead Squats (95/65) (Ma: 65/45) (Mod OHS with OH split squat)
6 Burpees over BB (lateral or bar facing based on spacing)

Rest 2 min – then

Perform 4 rounds of:
5 OHS (115/75) (Ma: 75/55)
5 Burpees over BB

Rest 2 min - then

Perform 4 rounds of:
4 OHS (135/95) (Ma: 85/60)
4 Burpees over BB

Rest 2 min – then

Perform 4 rounds of:
2 OHS (155/105) (Ma: 95/65)
2 Burpees over BB

Score: Write the total number of rounds and reps plus weight you worked up to at the end of the 16 min
*If you complete all of the work before 16 min, write your finishing time on the board

Community Reminder: Gannon on Sat (no Oly or Betty's (?) or regular Community WOD)