Friday – 012414

(This is how tech sessions should ALWAYS look at Overdrive! )

Great start to our skills day yesterday! For those that came in to learn how to do muscle-ups, you are now THAT MUCH better, more aware of your movements, and more fit! Congratulations to Chia and Globo for getting their muscle-ups!
As promised, we will have more ‘skills days’ on a regular basis so the coaches can be more dedicated to help you improve your weaknesses.

Skills Practice/OWOD : Hang Power Clean
2-2-2-2-2, start at 70%
(BC : Dbl KB power clean 5 x 2)

CWOD : 18 min AMRAP of
3 HSPU(scale : Dbl KB press)
4 Deadlift(225/155)
30 DU

BC WOD : 18 min AMRAP of
3 KB Snatch/arm (24/16)
6 Box Jumps(24/20)
12 Walking Lunges