Monday 11-09-15 WOD

Kevin "The Mechanic" from Friesen Physiotherapy was on hand to tune up some of our Starke  athletes on Saturday whether it was to tape up a foot,  perform some massage and ART, whisper sweet nothings into athletes ears, or to cheer them on. Thanks Kevin for your support! 

Monday 11-09-15 WOD

CrossFit:
A.
20 Min Build
2 Snatch Pulls + 1 Snatch

Newer athletes start your pull from the launch position (just above the knee) instead of the ground.
Athletes should perform two snatch pulls making sure to stay over the bar and keep the arms straight for as long as possible. Make sure to take your time between each pull to properly set up and find your contact point on the way up for your pulls and your snatch. Your Snatch should not have a different path then your pulls!

B.
3 RFT
10 Pul Ups
10 Push Press 85/115#
10 T2B

Fitness:
A.
15 Min Circuit
10 Goblet Squats
10 KB Snatch/arm
16 Alternating lunges w. KB in rack position (switch every 8 reps)
10 KB Clean & press/arm

B.
3 RFT
15 KBS 50/70#
15 Wall Balls
15 Hanging leg raise