Power Snatch-OHS-C2B-T2B/Gymnastics Work

Wednesday May 10, 2017 CF Kids:JV(6-12 years)4:20-4:55pm Varsity(5:00-6:00pm

Open Gym:6:00-8:00pm

WOD EMOM12 Odd:4 Power Snatch+6 OHS 95/65/45 Even:6 C2B+6 T2B

Gymnastics Skill Work: 20x1 Eccentric Pull Ups 3 sec pull/3 sec descent Use bands as needed 5 Rounds NFT 10 Ring Rows 10 Burpees

Warm Up: 500 m Row then Samson Lunges to turf 10 Jumping Squats Duck Walk to Whiteboard 15 Push Ups 10 Scap Pull Downs 20 Kip swings then "Iron Scap" then Mobility

5:00 Cyndi 35-R PU Tim B. Rx Gary S. Rx Katie S. PU Rachel 35- PU Allison 35 Mike F. Rx Jim N. PU Jocelyn 35- R PU

6:00 Debbie PU Joe V. 75 Victor PU Ray Rx

7:00 Pedro 75 Matt G. Rx Denis 65-JPU Jennay Rx John B. 75-PU

9:00 Gage Rx Bill O. 75-HKR Milo 75-PU Vin Rx Jessica 65-R

10:00 Kristy RX Old Style 45- HKR-B Ed RX Kevin 95 BS Sam B. 65 BS-HKR Ed OK RX Jack P. 75 Leanne 35-G Erin G. 65-RPU Murph 65 Kelly 55-BR Julio 95 BS Jamie 15-HKR-G Meghan 35-HKR Metz 75