Tuesday, January 2nd

Swing into the new year!

Swing into the new year!

Warmup: 3 Rounds of

6 Frog Hops

8 Reverse Lunges 

10 Pushups


Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6


Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1


WOD: 10!

KBS 70/55#

Box Jumps 30/24"

10 meter sprints

Joe Kusnitz