November 21, 2016


Thanksgiving is here!!! We have a short week ahead of us, so let's get in Mon., Tues., and Wed. for some awesome workouts!! 
Warm Up:
Row 800m
2 Rounds 
10 PVC Pass Thru's 
10 Overhead Squat (pvc)
5 Snatch Balance (pvc)
5 Snatch Balance (45/35#)

Power Snatch 
1-1-1-1-1 Warm Up well and go for a max. 
Power Snatch from ground, get body under bar, and stand, no full squat

3 Rounds for time of:
Shuttle Sprint 
10 Hang Power Snatch (95/65#)

Rest 2 Min 

3 Rounds of:
10 Thrusters (95/65#)
10 Pull Ups 
15 GHD Sit Ups 

**Recoil is open normal schedule Monday, Tuesday, and Wednesday this week! We are closed Thursday and Friday but an at home workout will be posted. We open again Saturday for 8am class! Happy Turkey Day! 

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