Great job tonight everyone! Hopefully everyone felt like they got a little better at their snatch.

Homework for Thursday:

Accumulate 5min in a bridge

* make sure your back is in the appropriate extended position, not broken

http://gymnasticswod.com/content/bridge-progressions-pt1

http://gymnasticswod.com/content/bridge-progressions-pt2

Accumulate 5min in a plank

Friday's class is the weekly mandatory class - attend one of those sessions.

Saturday's class is also mandatory (yes, I remember several of you are out of town!) and IS IN REDWOOD CITY! Afterward we will do the following workout:

10 Rope Climbs

Rest 2min

5 Power Snatch (95/65)

5 Chest to bar pullup

AMRAP 5min

Rest 2min

10 Deadlift (135/95)

10 Air Squats

AMRAP 5min

Rest 2min

Handstand walk 30m

I will change the order a little because of the lack of ropes at RWC, but everyone should be prepared to do them! (So bring shin/ankle/etc protection if you need it!). If rope climbs are still a challenge don't worry, we'll work on them!

Mickey