There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars!

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WOD for Friday 020813 Click Here For Today’s Schedule
Overhead Squat                       
AMRAP in 12 minutes:
7 Power Snatch (95/65)
14 Overhead Squats
21 Toes To Bar

Post Overhead Squat Loads and Workout Rounds to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep Overhead Squats working up as heavy as you can, but trying hard not to reach failure.  Rest 2-3 minutes, at least, between sets.  You should probably continue your mobility work in between sets as well!

For the conditioning workout, take your Power Snatch from the ground and receive the bar overhead in a “power” position, ie above parallel.  On your 7th rep, keep the bar overhead and move to your OHS.  Scale your T2B down as necessary.  For RX, both feet must hit the bar at the SAME time.

ENDURANCE WORKOUT tonight at 6pm!

Baby Overhead Squat