WOD for Thursday, Feb 22, 2018

Skill 22-02-2018

Gymnastics Skill

Choose between one movement that will show up in this year's open:
– Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)
– Handstand Push-ups
– Toes to Bar

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.

Conditioning 22-02-2018

AMRAP 25:00 with a partner:
20 Sumo Deadlift High Pull (24/16kg)
40 Walking Lunges (BW)
800 Meter Run or 1k Row or 3 x Stairs

*One person works, but split intervals in half.

Extra Credit 22-02-2018

Moving with purpose;
40-30-20-10
Banded Pull-throughs
Banded Face pull-apart
Double Leg Banded Leg Curls

Open Gym

Make a note of your achievements in 'Open Gym'

Weightlifting Class 22/02/2018

Warm-Up
Oly Warm-Up
First Pull Review
Complex A: 2 x Slow Pull High Pull + Slow Pull Snatch + Overhead Squat
Complex B: Slow Pull High Pull + Snatch + Overhead Squat
Complex C: High Pull + Snatch + Overhead Squat
D: Snatch

Read More
https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/
https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/

Watch

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