Rafael turns 41 today. Raf protects and serves so we appreciate him as an officer and especially as a shining light at our box, . We thank the Maciel family for their glowing presence and friendship.
Today's WOD menu: Please be sure you are signed-in before attending class:
Apéritif: "SSST" Secret Service Snatch Test
10 Minute test used by the Secret Service in it's selection process, complete as many KB Snatches in 10 minutes as possible:
- Men use #55, Women use #35.
- KB may be switched H2H as many times as desired to give the other arm a rest.
- KB may be rested on the ground if needed, but must be in motion at the 10 minute mark.
- World Record for this event is 275 Snatches, 200 is a desirable score and something to shoot for.
21-15-9 reps of:
- Overhead Squat (one arm)s 45 lbs
- Strict Toes To Bars
Post total time.
Dessert: 41 Burpees for time
Log results to your CSV BEYOND THE WHITEBOARD account.