150107 Wednesday 0900 & 1800 & 1915

Athletes,

Awesome job as we make our way down this body challenge road. Our metcons this month will be longer than normal and you will love them!

A. Progressive Model Squat Therapy

B. SWOD
In 10 Minutes find your 1RM Snatch
For those not intimate with this movement start from the Hang Position
Share as need be and be cautious of your surroundings.

C. Skill WOD
DOT Drill

D. WOD
5 Rounds for Time
1 x Dot Drill
10 Box Jumps

One Dot Drill will always be a total of 5 rounds
In each round you will do:
3x FWD and BCK
3x FWD/180 FWD/180
3x Single foot in a figure 8(do both feet if you have knee issues)
3x Opposite foot in a figure 8(do both feet if you have knee issues)
3x Both Feet

This will be broken down in more detail on the explanation!

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