WOD
3 RNFT
3-5 Handstand Push Ups
6 Step Ups w/ slow eccentric descent, (each leg)
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Push Press
5-5-3-3-3
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21-15-9
Power Snatch
Pull Ups
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Couch Stretch
2x1min each leg
*All WODs subject to change based on the Redskins score.
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Good Read: Why Barbells Are Better Than Machines, by Mark Rippetoe
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Need Help on Olympic Lifts?
If you would like a little extra help in a semi-private, slowed-down environment, Colby is holding a session this Saturday at 12:15pm. It will be focused exclusively on the clean, jerk and snatch. No wod, no timers, no pressure. Just spend 60 to 90 minutes getting a little more confident in the lifts.
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This is meant for people who feel like they are still “beginners”. Pricing will be anywhere from $30-$50 depending on how many people show up. See Colby or Steve to sign up.