Friday Workout: 3 Pos Snatch, OHS, KBS, Sit-up, and DU

STRENGTH

3 Position Snatch (mid-thigh, knee, floor), 4 sets

Notes: Work at light/moderate weight and focus on technique

WOD

Level 1

AMRAP 10:

• Goblet Squat x 10
• Russian KBS x 15
• Abmat Sit-up x 20
• Jump Rope Single x 50

Level 2

AMRAP 10:

• Overhead Squat (115/85) x 10
• Kettlebell Swing (53/35) x 15
• Abmat Sit-up x 20
• Double Under x 25

ANNOUNCEMENTS

Old Rag Hike!

Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble!   RSVP on Facebook

If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.

You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.