Workout of the Day: Thursday, 12.6.13
Below, Samantha Logan at the Rittenhouse Run last year mid-burpee! Sign up to attend this annual bout of CFCC AWESOME right here!
3 mins lax ball hips and pecs
Pec roll – 30s/side in T, 30s/side in Y (add scorpion twist)
5 x 5s ohs wall hold with PVC. Toes ahead, feet closer. If super easy, sa kb ohs
POWER: SNATCH: High Hang Snatch, Hang Snatch, Overhead Squat with a 5-second
hold in the bottom – go up or down as needed completing this complex EMOM for 8 minutes.
ASSISTANCE WORK: WEEK B: 4 sets of 6 reps: Single Leg Deadlift (double kb loaded), TGU Sit-up to Hand (kettlebell loaded).