Friday – 011813

(Students attentively listening to Coach Vik teach the HSPU…why is Komet sitting on the box? LOL)

*No 6 and 7 pm classes tonight…sorry for the inconvenience! But we hope to see everyone out to support the “Cross It Off” event!

Skills Practice : All movements in FGB
Oly Practice : Snatch complex
Snatch DL + Power Snatch + OHS

CWOD : “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*This is a leaderboard WOD, so coaches to run heats with rep counters.