1/9/18 Work longer



6:00am class on Friday 1/12/18 and Monday 1/15/18 will be moved to 5:30am
Noon class on Wed 1/10 through Monday 1/15 will serve as “open gym” as there will not be a coach on site. The gym will be open and members may show up and go through the class plan written on the whiteboard as per usual as a group. 

Warm Up:

3 sets at a moderate pace:
Row 10 Calories
10 Air Squats
10 Step Ups w/ High Knee
10 Russian KBSwings
4 Broad Jumps

Skill, Strength, or Mobility:


In 5 minutes:
Power Snatch:
Do 5 sets of 2 working up only to workout weight.

*Example. Male doing 135 in the WOD: do 95 x 2, 105 x 2, 115 x 2, 125 x 2, 135 x 2


4rds for time:
20 Box Jump Step Downs
15 Burpee over the bar
10 Power Snatch (135/95)

L2: (115/80)
L3: (100/65)
L4: 85/50)