Thursday 2015.09.03

Reminder: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.

Brianne shows great midline stability (i.e., she doesn't "sag" in 

the middle) while performing push-ups mid-metcon.

BBG (off)
A) Hang Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) L-sit
5 x 30 sec


Strength/WL
Snatch
3-3-3-2-2-2


Conditioning
"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups or Supine Bar Rows

There is a 8 min cap on this workout (and depending on numbers, we may need to start it in two separate groups). As far as scaling is concerned, choose weights (or bar heights for bar rows) which allow you to complete the first round unbroken - this is a sprint!

Compare to 2014.08.30. Try to smoke your old time!


Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, couch stretch for 2:00/leg.