Wednesday 5/4/16

All classes are on for Friday & Saturday. So, if you’re not going to Oaks or Derby, you can still knock out a workout with us on Friday afternoon and Saturday morning. See you then!

Strength/Skill
E3M15M
2 Squat Snatches
Life: Find a heavy 2 Power Snatches or Snatch Pulls
Sport: If you’re cleaning up your movement, don’t exceed 70%. If movement looks good, then make your way toward 90%…
+
8-10 Pendlay Rows. This movement is the go-to for building strong lats and a strong upper back. Also, if you want healthy shoulders (who doesn’t?), these are for you.

WOD
Run 1 Mile or Row 2k or Bike 3 Miles

Rest 2min, then:

30 Squat Cleans – L: 135/85; S: 185/125
*cap = 18min

Daily Reading
1. Gym Etiquette When Exercising With a Cold
2. Couples who try to shape up together have better odds of success
3. 10 Common Primal/Paleo Mistakes You Might Be Making
4. CrossFit Comebacks for All the Haters Out There

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