Bill & Ted’s Excellent Adventure!

1. Warm-up
Coach’s choice

2. Wod prep
Snatch complex.

Strength OT2M for 12 minutes 6 sets work up to wod weight heavier if capable.

1 Power Snatch from pockets(verticle dip, scaps back, chest up, weight in heels)
1 Power Snatch from above the knee(knee bend is the same as pocket position, hips back, chest over the bar, weight shifts to mid foot. We are looking for speed thrugh the middle here.
1 Power snatch from 2″inches from the floor(shoulders over the bar, chest up, hips down, weight in the mid foot. This is the positional pull done slowly. Hips and shoulders rise together pulling the knees back at the same time vertical shins.

*The goal of this wod prep is to focus on verticle bar path and feel the different positions of the lift. Load is secondary. This will prep us for efficiency in the wod!

3. Wod

CPO Sharkey (Last done 4/14/17)
24 minute cap
Hang power snatches(75,50)
Wall balls(20,14)
Calorie row

Option 2:
Power snatches(65,45)
Wall balls(20,14)
Calorie row

Option 3:
Power snatches(45,35)
Wall balls(14,10) 9ft target
Calorie row

4. Post wod
Couch stretch 2 minutes per side.
Lat foam roll out 2 minutes per side.

FS Brief:
Save the dates:

CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!