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Saturday 150117 - Team Saturday

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Ryan, Justin, and Brian training their deadlifts.
If you come for open gym from 7-8AM, plan on having your work done by 8:00 so that we don't have to cut you off mid-workout to make room for the Team WOD at 8.

Team WOD


“Team Power Drill”

Teams of 2

10 Rounds:
5 Strict HSPU, 5 Kipping HSPU, 2 Wall Walks
10 Power Cleans, 135/95, 115/75, 95/65
15 Burpees
20 Kettlebell Swings, 24/16kg American, 24/16kg Russian, 20/12kg Russian
25 Wallballs (all to 10'/9'), 20/14lb, 14/12lb, 12/8lb

Notes: 45 min cut-off. Partners alternate full rounds, totaling 10 rounds for the team. Post creative team names and times to board. Consider the three options per movement as hardest to easiest. Chose per your abilities.

Performance

"Amanda"
9-7-5
muscle-ups
squat snatch, 135/95 (squat required, no PS allowed)

Notes:
- thoroughly warm-up both movements before starting
- consider building snatch up to 10-30lb above working weight then drop back down
- stick around and do team WOD if have time

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