Dexter’s ready to lift

Lifting Seminar starts at 12:30pm tomorrow. The gym will be closed to all other activity and there will be no 1:00pm class. We are going to do a barbell warmup that will get you plenty ready, but if you have specific needs based on mobility limitations I encourage you to come as early as you want and get some work in before. We will be lifting right off the bat.

Due to large numbers we might have some people using PVC and/or sharing bars during warmup, but you will get plenty of live action lifting in so worry not!

This is going to be awesome!

Early Advanced Crew: Meet at 8:15, starting right at 8:45.

Strength: Snatch

WOD: Open WOD 12.4/13.3

12m AMRAP
150 Wall Ball 20/14
90 Double Unders
30 Muscle Ups

We will do this in 2 heats, being judged by another. There will be a lot of work on the Snatch. Any competitor of any level needs to be good to great at snatching. We will talk about strategy for the WOD then go at it.

Coach Kroon got 20 Muscle Ups last year and Coach Lando got 16 Muscle Ups. Getting any muscle ups is a huge separator for women, and getting over 15 is a huge separator for men. Let’s see what we got!

SATURDAY

WOD: Open WOD 12.4/13.3

12m AMRAP
150 Wall Ball 20/14
90 Double Unders
30 Muscle Ups/60 Pull-ups

If you do not have muscle ups then do your usual band of pull-ups. If you complete the muscle-ups/pull-ups then move back to wall ball. We will do this in heats like when we did “Fran” to get people into the spirit of the Opens and get some energy in this piece!

SkWAT Team: 5×5 Heavy RDL (stiff leg dead lift)