Coach Kenny and Coach DJ

Kuddos to these CrossFit Solano Coaches for participating in the Unity Tour - a 400 + from New Jersey to Washington DC in honor of fallen officers. These fellas leave next week and I coud not be more proud of them!!

WOD for 4/30/2016

Barbell from 7-9am (OPEN TO ALL MEMBERS FOR FREE!! ALL SKILL LEVELS ENCOURAGED TO COME)

Warm Up -Couch Stretch -Quad Mash Then: 1 rd "Barbell" Burgener Warm Up Skills Transfer Exercises Snatch: -3x1 of 2 pulls + snatch (off blocks at pockets: Across) -3x1 of 2 pulls + snatch (off blocks above knee: Across -3x1 of 2 pulls + snatch (from ground: Across) Cleans: Same complex as Snatch Jerk: 8x1 of push press+push or power jerk+split jerk (ascending)

CrossFit 9am and 10am

30-25-20-15-10

CALORIE ROW

HANG SNATCHES 115/85