Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: as a group, Review the elements of the Pre-Class Dynamic Warm-up
2. Technique Review: The Power Snatch
3. Snatch Warm-up: 3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch
4. 💛💙"From Hadley, With Love"💙💛
220m Row (220 Russell Street)
8 Burpee Box Jump Overs 24/20” (8 years at Hadley location)
2 Power Snatch 135/93 (2 gyms)
1 Rope Climb (1 heart)*
LIII: as rx’d
LII: Scale Box as needed, 95/63 Power snatch or scale weight as appropriate, sub plank climbs
LI: Scale Box as needed, muscle/power snatch (scale weight as appropriate), sub plank climbs, rest 30 seconds in between rounds
*special thanks to Coach Ayn for this special workout⭐
We hope to see everyone tomorrow!
Also! Our Holiday Schedule
🎀This Weekend through New Year's!🍾
⭐Friday, December 22nd: Normal Schedule
⭐Saturday, December 23rd: 8.00 a.m. and 10.15 a.m. WOD classes (Open Gym from 8.00 a.m. - 11.30 p.m.) in Noho
⭐Sunday, December 24th: 8.00 a.m. and 10.15 a.m. WOD classes (Open Gym from 10.15 a.m. to 12.30 p.m.) in Noho
⭐Monday, December 25th: rest day! No classes
⭐Tuesday, December 26th: 9.15 a.m., 12.00 p.m., 4.15 p.m., and 5.30 p.m. WOD classes (Open Gym from 9.15 a.m. - 1.00 p.m. and also from 4.15 p.m. - 6.30 p.m.) in Noho
⭐New Year's Week: Normal Schedule with Open Gym from 6.00 a.m. - 1.00 p.m. every weekday in Noho.
⭐New Year's Weekend: identical to above😃👆 with...
⭐New Year's Day: One New Year's WOD class! TBA🎉