WOD for Tues 13Oct2015

Don’t forget about Festivus Games this Saturday! Let’s get out and represent Social City and support our athletes competing. Working on black on black shirts and tanks so that we can show them how we do #blacktober!

– WOD for 13Oct2015 –
::Strength::
– EMOM5 – Paused Clean at Knees (3 second hold above knees) + 1 Paused Clean
– EMOM5 – 1 Squat Clean (from ground)
*See video below*
::Conditioning::
– 14 min AMRAP:
– 600m Run
– 50 Lateral Hops (over parallette)
– 40 Ring Dips / Bench or Box Dips
– 30 KB Snatch (53#/35#)
– 20 KB Goblet Squats

::Extra Credit::
– 4 X 1 min max HS Walk

Classes at 6:30a/9a/Noon/4p/5:30p/6:30p

#CFsocialcity

https://www.youtube.com/watch?v=xEI_cwFo2FE