Daily WOD – Dec 1, 2021

Coach Dave lining up a box jump!

Workout of the Day

Take 10 minutes to work to a heavy 1 rep snatch.

Then AMRAP in 10 minutes of:

  • 1 power snatch (165/113#)
  • 3 overhead squats (165/113#)

WOD Notes:  Ten minutes will likely not give you time to hit a PR squat snatch but should give you the chance to figure out what is a reasonable weight for the workout!  If snatches and overhead squats don’t feel good, you could either choose to use a lighter weight and hit power snatches with 4 reverse lunges or work with cleans the whole way.

Reminder:  You have until Friday, Dec 3 to finish all the Rowvember workouts to get a sweet sticker!

Trail Series Note: We’re bringing back our winter trail series! Instead of letting old man winter get you down, take it on head first! On Sunday mornings we’ll meet up at the Schuylkill Canal Park’s Lock 60 at 11:15am where we’ll split into a 2 running groups (faster & slower) plus a hiking group. The hike is 2-3 miles and the run is 4-6. We’ll have a group for you no matter what your ability, so all ages and abilities are encouraged to join us!! (Kids too!) This trail series is FREE for all participants, including non-ICA members. For extra motivation, consider registering for the Pretzel City Sports’ Chilly Cheeks (Jan 22) and/or Ugly Mudder (Feb 19) trail races. They’re lots of fun and a great mid-winter challenge. The 8 “training” Sundays are: Dec 12, Dec 19, Jan 2, Jan 9, Jan 16, Jan 30, Feb 6, and Feb 13. Sign up in Wellness Living so we know who to expect! Thanks to Coach Dave, Erin, and Bob for being our fearless trail leaders!

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