"Gymsnatchy"

A) Oly: Power Snatch; Find a 5RM touch and go power snatch

B) Metcon: 5 rounds for time:
10’ hand stand walk
3 rope climbs
10 GTO w/ KB (5ea arm, break up however you want, clean and jerk, or snatch...ground to overhead) (70/53)

C) Optional: 50MB slams for time, you pick the weight.

Note: if cannot HS walk, HS hold for 30sec. if cannot HS hold, hold plate overhead for 30sec.
Rope climb scale 4 ring rows = 1 rope climb

Score: 5RM Power Snatch and metcon time

BETTER THAN BEFORE Challenge:  have you signed up yet? 

If not, what are you waiting for?  Join us on Saturday, January 17th at 8 am for the kickoff with before photos/weight, baseline wod, nutritional seminar and goal setting.  Regular class time will still be 9 am!

What's your kryptonite?  Don't let it derail your goal for the New Year. . .

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