There will be no 9:00am or Noon class today.
We will host an Open 16.1 Announcement Party at 7:00pm.
There will be no 7:30pm class.
Strength:
Behind the Neck Press (Snatch-width grip)
5-5-5-5-5 (plus 3 warm ups sets)
WOD:
“Air Force”
20 Thrusters (95/65)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
* 4 burpees on the minute, every minute (and to start)
We will start the day with some behind the neck presses using that snatch width grip. You know how challenging those can be, and also how important they are. We want to develop that pressing strength from behind the neck. It allows us to work some of those smaller upper back and shoulder muscles. We may need to use those when we have weight overhead. Having that strength and muscle awareness may mean the difference between catching that snatch and losing it.
Then, on to Air Force. 20 reps of 5 movements – doesn’t look too bad. Until you factor in 4 burpees on the minute, every minute (and to start.) It quickly turns into suck.
Go in with a plan. Don’t panic. Keep moving. Don’t let yourself get stuck in a burpee hole that you can’t get out of.