Snatch Emom

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Coming up!

Friday Night

6:30pm

NIGHT OF RECORDS

Saturday

4th of July Wod

9:30am

Saturday Night

Join us out in the back to watch the Amazing Fireworks in Milburn Park!

Dynamic movement prep 
Group warm up 
30 Turkish get ups
Snatch warm up 
5 kip swings on the pull up bar
5 behind the neck snatch grip push press
5 overhead squats (2 second pause in the bottom)
3 rounds. For warm up
Snatch emom for 10  minutes 
2 hang snatch
Rest
Row 500 meters 
Rest
3 rounds for splits. 
Mad mobi 
Keg stretch
Hamstring up n over
Pigeon
Lat stretch band
Bully
Knee on the wall

 

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