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Workout of the Day: 11/7/2016

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Strength:

EMOM x 9:
min 1 - 3 : 3 Hi-Hang
Min 4 - 6 : 3 Above the Knee
Min 7 - 9 : 2 Below the Knee (2 inches off the floor)
*** start minutes 1-3 around 50-% and continue to build up for each position

Metcon:

From 0:00 - 7:00
For Time:
21-15-9
OHS (95/65)
American KBS (53/35) RX+ (70/53)
**7 min Cap

At the 9 min Mark: (from 9 - 15min)

From 9:00 - 15:00
3 Rounds:
10 DB snatch(alt Arms)
3o DU

RX+ DB SQUAT SNATCH

**6 min Cap

Accessory Work:

3 Rounds:
3 x 8 lowering hamstring drill
Partner A hold Partner B's feet. Partner B Lower to the ground and push abck up. Do 8 reps then switch

Hours

Monday6:00AM - 8:30PM
Tuesday6:00AM - 8:30PM
Wednesday6:00AM - 8:30PM
Thursday6:00AM - 8:30PM
Friday6:00AM - 8:30PM
Saturday8:00AM - 12:00PM
Sunday8:30AM - 12:00PM

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