Send me some PR’s! I want em for friday!! Gimme Gimme.

A.

Olympic Weightlifting Skill Practice – “Getting Under the Bar”

B.

Every minute on the minute for 20 minutes

Odd Rounds – 3 Touch and Go Power Snatches

Even Rounds – 5 Unbroken Toes to Bar

Notes:

*Power Snatches are heavy but PERFECT

* Going unbroken in the toes to bar should precede “just getting them done.” For example, if you can get 2 unbroken, do 2, drop, do 2, drop, do 1.

*If you cannot do toes to bar RX’d, do 10 scaled

Info:

Kipping Toes to bar Progression part 1, gymnastics wod

Kipping toes to bar progression part 2, gymnastics wod 

Toes to Bar – Technique Wod

Toes to bar – mobility wod

Getting under the bar – Tabata times

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Picture above, Da Ladies

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Don’t forget, if you are intending on joining our wades army crew during the wod at 5:30pm on November 12th, get your shirt before the 20th so you can sport it during the wod! Click here for details

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Females…Pave the way – 70s big

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The difference between performance and health – Jim Laird

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5 Facts women must know to lose fat, build muscle, and improve performance – Poliquin Group

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