Friday, November 6, 2015

The Results Are In…
November 5, 2015
Saturday, November 7, 2015
November 6, 2015

Friday, November 6, 2015

Announcement: Team WOD Tonight/Friday at 5:30 PM…
Please note: TCCF will be closed next Friday night 11/13/15…

Pre-WOD: Jump rope 3 minutes + calf stretches 3 minutes;
PVC pipe complex: 2 x (10 presses, 10 pass throughs, 10 overhead squats);
10 GHD sit-ups; cobra to childs pose x 3

Skills: Push Jerk/Split Jerk …PVC pipe to working weight
Back Squat …warm-up to working weight

Post-WOD: supine scorpion, foam roll


5 Rounds for time…
5 Back Squats 95/135#
5 Push Jerks or Split Jerks 85/125#
20 GHD Sit-ups

Athletes will use 2 bars for this WOD…
Athletes should not do GHD sit-ups in a WOD unless they are very experienced with this movement over time…scale to ABMAT Sit-ups


Daniela ~ 1-Arm Dumbbell Snatch



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