Saturday, 25 January 2014

WARM UP
• 15 minutes – Coach's choice of dynamic warm up.

CONDITIONING
“Ogar”
AMRAP in 14 minutes:
3 Snatch, 135/95# (can be any type of Snatch)
12 Wall Balls, 20/14#

• If you do not have high rings available, or you are still working on getting your first Muscle Up, substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips.  Please visit http://kevinogar.com to learn more about his story and donate to Kevin’s recovery.

SKILL
AMRAP 2 minutes:  GHD Sit Ups
Rest 1 minute
AMRAP 2 minutes:  Hand Release Push Ups