15.11.11

 

Unknown

 

Update on Saturday classes.

Starting this Saturday we will still be doing open gym from 9-10:30, but we will also be posting a WOD to do as well.

If you want to do the WOD with a group of people, including the coaches if they want, plan on a 9:10-9:15 start for the WOD. IF you just want to come in and work on stuff, you can do that too!!!

See you on Saturday!

 

Wednesday, November 11

 

Warmup:

See Whiteboard

 

Strength:

OHS

6×3, climbing

 

WOD:

‘3 Wise Men’

AMRAP 4

5 Hang Squat Snatch (135/95)

10 Burpee Over Barbell

 

Rest 2 mins.

 

AMRAP 4

10 Power Clean (135/95)

20 Pull-ups

 

Rest 2 mins.

 

AMRAP 4

15 Box Jump Over (24/20)

30 Wall ball (20/14)