THURSDAY 08/17/2016

(0PTIONAL) WEEKLY CHALLENGE DUE BY SATURDAY 08/19/2016 AT NOON

RX=1200 DOUBLE UNDERS

SCALE=600 DOUBLE UNDERS OR 15 MINUTES PRACTICE

WARN UP

STORM.jpg
  1. JUMPNG JACKS

  2. AIR SQUAT

  3. SAMSON STRETCH

  4. 500 METER JOG

STRENGTH

15 MINUTE WEIGHTED SNATCH BALANCE WORK OFF RACK

---IF UNABLE TO PERFORM FULL DEPTH SQUATS WORK ON OVERHEAD SQUATS WITH PVC PIPE TO BOX WORKING ON POSITION AND DEPTH-IF NEW TO LIFTING AND HAVE ROM CAPABILITY SNATCH BALANCE WITH PVC OR VERY LIGH WEIGHT-THOSE EXPERIENCED LIFTERS WORK ON WEIGHTED OFF RACK--15 MINUTE TIME LIMIT THEN PREPARE FOR WOD

CONDITIONING WOD

10 RFT (TIME CAP=10 MIN)

3 BAR MUSCLE UP RX=3 BAR MUSCLE UPS A=6 CTB I=6 PULL UPS

9 WALL BALLS RX=20/14 (10) A=20/14(9) I=14/10(10)

*IF AN ATHELETE HAS CTB THEY ARE ENCOURAGED TO DO CTB AND WORK THROUGH THEM--SAME WITH PULL UPS

**BANDED PULL UPS / RING ROWS = 9 REPS PER ROUND

*** FOR SCORING PURPOSES ANY REP NOT COMPLETED ADD 5 SEC--ATHELETES ARE ENCOURAGED TO FINISH THE ENTIRE EVENT IF TIME ALLOWS