Thursday 140123

All-levels WOD/Beginner WOD:
Power Amanda
Muscle-ups (chest to bar pull ups + push ups)
Power Snatches (135/95 lb.)
For Time

Competition Team WOD:
Part A. 15 minute EMOM: 1 Squat Snatch (build starting from 60% max)
Part B. 5 minute EMOM: 5 TNG Squat Snatches

Coach Joe is back from Africa, where he jumped off of the Victoria Falls Bridge to conquer his fear of heights (video of the jump here):

Arnold goes undercover at Gold’s gym
The shoe myth
Fixing sleep
Laying the foundation for fat loss
Piriformis holiday

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
20 front squats 135/95, 30 box jumps 24/20, 40 kettlebell swings 24/16, 50 wall ball 20/14

Competition Team WOD:
Part A. Split Jerk 4×2 reps, rest 2-3 minutes
Part B. 4 sets: Front Rack Walking Lunges, 6 steps each leg, rest 90 seconds
Part C. 8 minute AMRAP: 5 deadlifts (135/95#), 6 power cleans (135/95#), 7 box jumps (24/20)