171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 01 October 2018

October 1, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

 

TEACHING (12:00 - 25:00)

 

OVERHEAD SQUAT (25:00 - 35:00) 

Athletes will break out into groups and have 10 minutes to build to a heavy single overhead squat. More important than the weight on the bar is moving exceptionally well. 

 

SNATCH BALANCE (35:00 - 45:00) 

Groups will have another 10 minutes to build to their heavy single snatch balance out of the racks.

 

SNATCH (45:00 - 60:00) 

Finally, athletes will have 15 minutes to build to their heavy single squat snatch from the floor.

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