Tuesday, June 7, 2016

Island Party 2016 ~ A Great Success!
June 5, 2016
Wednesday, June 8, 2016
June 7, 2016

Tuesday, June 7, 2016

Sydney Grad

Congratulations to Sydney on her High School Graduation!
Congratulations to Proud Parents Becky and Dan too!

 

Announcements:

Interested in doing some swimming to supplement your WODs this summer?
We are considering forming a 9:00 AM group on Tuesdays and a 4:00 PM group on Thursdays at the North County Pool. Please let us know of your interest by putting your name (and days and times you would like) on the sheet on the table.
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Pre-WOD: 2 x (10 PVC pipe pass throughs, 10 PVC pipe OH squats, 10 ring dips,
10 “false grip” ring rows); Prone Scorpion x 2 each side

Skill 1: Muscle-up Transition DrillFloor Muscle up Transition Drill
Skill 2: The Power Snatch – “Jump and Punch”

Post-WOD: 3-way shoulder, foam roll

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WOD:
5 Rounds for time…
3 Muscle ups*
3 Power Snatches**
30 Double Unders

*Scale Muscle ups to a difficult transition drill x 2
**Add weight to the Power Snatch each round; Rx by round 5 = 95/135#

 

Amy
Amy

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