Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 x barbell per person + reflective belt
Warm-up and instruction: As part of your personal warm-up, grab a PVC pipe and work on overhead squats. Concentrate on full range of motion and keeping those arms locked out. We will then spend about 10 minutes practicing each of the movements. Matt will demo and coach the overhead squat and Adam will demo and coach ground to overhead.
15 x overhead squats (95/65)
Run 1 mile (Lincoln Hall loop)
15 x ground to overhead (95/65)
Run 2 x Comm's Loops (800 meters)
NOTE: On ground to overhead you can use any method you would like to get the barbell from touching the ground to locked out overhead. Snatch, clean and jerk, modified thruster, you name it, just do a movement that is safe!!! The barbell must touch the ground at the end of each rep in order to count.
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