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AWESOME jOb to George, Emma, Katie, and Lianna on their competitions this past weekend

Holiday Schedule is as follows:
Wednesday – No 6:30 Class
Thursday – There will Only Be One Class at 9 or 9:30
Friday – Open Gym from 9-11
Saturday and Sunday – Normal Hours

Todays Program

A. Halting Snatch + OHS – 1+2 x 5@60-75%; Pause 2 sec below the knee when coming up off the floor, Pause 5 Sec at the bottom of the second OHS.
B. Overhead Hold(We will do these next week so remember your numbers)
Take 85% or your max strict press and accumulate 2 min with weight locked out overhead. Your goal is to complete this in under three min. Your score is the total time it took to complete. Ideally you would want to be able to accumulate 2 min with your max strict press weight in under 3 min. There is a 5 min cap. If you don’t have a max strict press find that today.
C. WOD Choices:
“Alpha”
AMRAP 7
6 Chest to Bar Pull-Ups/6 Toes To Bar(Alternate Between the Two Each Round)
7 Burpees

“Bravo”
6 Pull-Ups/6 Toes To Bar(Alternate Between the Two Each Round)
7 Burpees

“Charlie”
2-4 Pull-Ups/4-5 Toes To Bar(Pull-ups may be banded if needed)
5 Burpees

“Delta”
7 Ring Rows/6 Hanging Knee Tucks(Alternate Between the Two Each Round)
7 Burpees