Saturday with Yann!  9 am - 10 am!

Buy In:  100 double unders, 30 triple unders, or 250 single unders.  Band freestyle to loosen your shoulders, stretch your legs however you see fit, accumulate 120 seconds of hollow body position hold. 

3x3 Bench Press

Then, tabata deez (full 4 minutes at each station):

Pushups

Jumping lunges (if you are not capable, reverse lunges)

Toes to bar

Pullups or bar dips or ring dips or box dips (your choice)

Buy In:  Row 500 m.  PVC shoulder complex, couch stretch, asian squat, down dog-pigeon-down dog-pigeon progression (x2). 

Technique work, as a group:  unloaded barbell Snatch progression.  5 reps at each position. 

Then, Snatch, 1-1-1-1-1-1-1.  Start relatively light, add weight each time until you may or may not get the last rep. 

Finisher, if desired:  CrossFit Games Open WOD 12.2:

Workout 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps

210 pound Snatch, as many reps as possible 

WOMEN -

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Buy in:  Get ready.

Then: 30 MINUTE TIME CAP!

Kalsu

Every minute on the minute:

Complete 5 burpees.  Then, do as many thrusters as possible (95#/135#)

The goal is to complete 100 total thrusters.  Work until you either a) complete 100 thrusters or b) hit the 30 minute time cap. 

**Note:  If two minutes go by without any increase in the number of thrusters, you are done. No burpeeing your way to the time cap!  You can strip weight as needed to ensure you keep chipping away at the thrusters. 

Post the total number of minutes it took to reach 100 thrusters.

Buy In: PVC Shoulder Complex x 12.  5 minutes Shoulder Mobility work.  10 minutesHandstand holds, push-ups, walks etc.  Practice being upside down and getting better at it.

In 15 minutes complete as many rounds as possible of:

1 pistol/side (2 reps total)

4 burpees

8 v-ups

16 double unders

search the gymnastics wod page for a "tuck up" if you need a mod.