Warm-up: Roll Everything, 10 Dislocates, 10 Side Dislocates, 10 OHS (PVC), 10 Dislocates in Bottom of OHS
Skill: Snatch Work @ Light Weight
Snatch: Establish Your Personal Heavy 12.2 OPEN Weight; Perform 10 Reps
Good Mornings: 20 Reps @ Light Weight
Finisher: Roll, Mobilize, Recover
Thanks to everyone who showed up at Social Hour last night! We had a good turnout and a great time. If you missed it, we will be having more outside of the gym functions that everyone can be a part of. On a different note, don’t forget tomorrow is the OPEN here at Ktown. We will be CLOSED Saturday so it is vital you get your workout in before this weekend. If something major is happening please email or call us and we will try to work something out (or you may have to drop-in to another CrossFit). I can’t promise they will be as fun as Ktown (wink wink).
Let’s get ready to rumble!
<3 Coach Miss J
P.S. Homework: Roll, Mobilize, Hydrate, Eat Well, SLEEP!