Wednesday, 1/7

A most heartfelt apologies to all our 14th Street members who missed out on class last night due to our early closing. As much as we wanted to keep our doors open, the lack of power and Pepco’s ever receding timeline for turning the lights back on meant we could not safely keep running classes. Here’s hoping for a more power-full day on Wednesday!

Warm-Up
2 rounds of
10 Ankle Circles/dir
10 Arm Circles/dir
10 Over-Under Scap Touches
10 Spider Lunge w/ Reach Up (5/side)
30 Jumping Jacks

Prep Sets
1 x 5 Slow Snatch Extension (bar only) + 10 Prone Calf Raise/side
1 x 5 Hang Snatch Hi-Pull (light weight) + 10 Side Hops
1 x 5 Hang Power Snatch (working weight) + 5 Lateral Hops (O&B=1rep)

Met-Con
2min ON + 2min OFF for 6 rounds of
9 Power Snatch (M @ 95/65; W @ 63/45)
15 Lateral Hops (O&B=1rep)
– pick up where you left off the previous round