Friday

REMINDER:  THE 9AM AND 10 AM SATURDAY CLASSES ARE CANCELLED DUE TO THE OLY SEMINAR.  WE WILL BE OPEN FROM 4PM TO 5PM TO MAKE UP ANY TRAINING SESSION YOU MISSED THIS PAST WEEK.

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch

10 kettle bell swings (35#)

10 abmat sit ups

10 back ext

10 squats

Strength:

Power cleans 5x5

WOD:

3 power cleans (155/105)

6 burpees

9 heel claps

12 one arm dumbell thrusters (45/25) (6 per side)

Run 100 meters with sandbag (50/35)

AMRAP 20 minutes