WOD 12/5

Level Two
Skill
Kip Pull-up Review
Hip Snatch Review

Station WOD
Station One:
7 Minutes on the Minute
2-4 Kip Pull-ups (Scale-up to CTB or Muscle-up)

Station 2:
7 Minutes on the Minute
2 Hip Snatches or Overhead Squats

Station 3:
7 Minutes
Easy Row, 50-60% effort (focus on technique)

Level One (Day 7)
Skill
Hip Clean
Pressing

WOD
1 Mile Run Time Trial (15:00 Cap)

Eating Animals makes thing easier
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Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.