We will be having a customer appreciation and social WOD Friday December 6th from 5ish until whenever ish. We are getting into a busy time of year so mark your calendars! Friday night has become a bit of a social time at the gym where anyone can come in, work on some skills, chat and play! Although I can not commit to every Friday I hope to keep this trend going! I hope to see you all on December 6th to make that social WOD a special one and thank you all for your patronage over the last year.
Prep/ Mobility
Foam roll upper back, lats
20 Wall slides
30 Reverse fly's
40 Shuttle runs
Accumulate 60 seconds in bottom overhead squat position
Strength
In 10 Min find a 1RM Snatch
Conditioning
5 min EMOM
8/12 Push ups
Rest 2 min
5 Min EMOM
7 Thrusters 65/95
Rest 2 min
5 Min EMOM
6 Power snatch 65/95
Recovery
Low back twist
Alexander shoulder stretch on wall
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