Tuesday 10.6.14

MAINSTREAM
Tech: Hang Squat-Snatch
WOD: for time..
10 Strict HSPU
10 horizontal Ring-Row > 20 Burpees
15 Deficit HSPU
10 horizontal Ring-Row > 20 Burpees
20 HSPU
10 Ring-Row > 20 Burpees
RX: shoulders to p'lettes on defecit HSPU, feet on box for RR
Scaled: use P-bars/box for HSPUs
...try Plates for strict &/or defecit

MASTERS
Warm-up: 15mtr Inch-worm > 15mtr Walking-Lunges
Conditioning: 2x15 DB Shoulder-press
                    2x10 Sumo Deadlift
                    3x4 Upright Row
Tech: SDHP
WOD: 12min AMRAP: 8 SDHP > 8 BF Burpees

KIDS
Warm-up: Inch-worm & shoulder mobility
Skill: Rings: beat-swing > TTR > "Skin-the-Cat"
WOD: 2 rounds of: 10 Step-Lunges > 5 Jump-Squats > 10 Ring-rows
Game: Monkey play

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