WOD 02/10/17

WOD: “Hope”¬†
Three rounds of:
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post WOD Mobility: Couch stretch, 2 minutes each; Lat. stretch on rig, 1 minute each; Lizard pose, 2 minutes each; Pigeon pose, 2 minutes each

11:00 am Strength Class:
Lift: Medium grip bench press + 20% chain, heavy single

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