Tuesday 11/20/18

Special Thanksgiving Week Hours:
Wed – No 7:30p Classes
Thu – 9a, 10a, 11a Only
Fri – 9a, 10a, 11a Only
Sat – normal classes resume

Strength Cycle: Cycle 2 – Week 5 of 5

3 Rounds
5 Power Snatch – L: 135/85; Spl: Squat Snatch – 170/110; S: 205/135)
15 Pullups or 10 C2B; Spl: 5 BMU; S: 10 BMU
15/12 Cal Row/Bike or Run 200m
*Cap = 10min. Heavy and high skill, so this WOD will likely pull down your intensity level a tad. Push where you can, and work to maintain your technique as you fatigue. The cap is a real possibility if you misjudge the Snatch weight and/or bar work.

3 Rounds
In 4min, complete:
20 2-DB Ground to OH – L: 25/15; Spl: 35/25; S: 50/35
20/15 Cal Bike/Row or L: 50; S: 100 Double Unders
Max AKBS – L: 35/24; Spl: 53/35; S: 70/53 in remaining time
Rest 90sec
*Interval work is most effective when you push past the red-line. Determine what you’re capable of!

Lat/Shoulder Stretch on Rig

Daily Reading
1. How to Train Around Five Common Causes of Pain
2. Why Don’t We Forget How to Ride a Bike?

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