Friday May 12, 2017

Chris and Erik
“You can’t offset sitting for 10 hours a day with 1 hour of exercising! Make sure you’re moving well and often throughout your day.”
A. Snatch + 2 OHS – Every 90 Seconds x 6
B. 150 KB Snatches @ 53/35 – Every time you break 20 Sit Ups
*Bros and Does Peeps:
A. Snatch + 2 OHS Every 90 Seconds w/ class (keep it around 65%)
B. 12 Minute EMOM (just move)
Min 1: 8-10 Burpees
Min 2: 10 Boxjumps 24/20
Min 3: 15/12 Cal Row
C. ROM WOD
*Bonus
Snatch Pull 3×2@90%
Front Squat 5×2
4x 25% of Max Muscle Ups + 50% Ring Dips
(i.e. max set is 12 muscle ups = 4 Muscle Ups + 8 Ring Dips)
Warlock Weightlifting: ROM WOD / Mobility Work