Friday November 15, 2013

Friday brings a Snatch WOD!

Announcements: ZenPlanner: Check out Amplify's new sign-in sign-in and calendar calendar which will allow members to pay dues online and track WODs. Contact Michaela to set it up; make sure you are online by DECEMBER.

Lisle 5K: Join Amplify in running the Turkey Trot Tune-up on November 24. Wear your "Awesome" shirt and join the fun. Extra shirts are still available!

Olympic Lifting Class: Coach Katie M. starts sessions November 19. This is a 6 week program on Tuesday and Thursdays from 7-8pm. Free to Amp members!

Amplify Food Drive: Lauren B. is helping to lead donations by the white boards in the gym. Food can be taken through Thanksgiving.

FRIDAY Skill Work Warm-up 3 Rounds Not For Time: • 20 Double Unders • 20 Second L-sit • 10 PVC Passovers • 10 PVC Overhead Wall Therapy • 5 Strict Pull-ups or 10 Ring Rows

Conditioning For Time: 30 Overhead Squats (#95/65) 30 Toes to Bar 20 Power Snatches 20 Toes to Bar 10 Snatches (Full Squat) 10 Toes to Bar

Dropping under the bar in the Snatch