Holiday Hours: 31 DEC will be 0515, 0900 & 1200;
01 JAN Closed; and 02 JAN will be normal hrs
Strength WOD:
Perform the following for quality (20 minute cap):
Clean & Jerk
Warm-up: 8, 6, 4 rep, gradual weight increase
3 reps @ 65% 1RM
3 reps @ 75% 1RM
3+ reps @ 85% 1RM
Conditioning WOD:
“Stealing Time”
Partner up, row 1000m, switch every 250. Rest when not rowing.
…THEN
Perform 4 rounds, alternating exercises:
12 Kettlebell Snatches (53/35)
11 Burpees onto a 45 lb plate
9 GHD Sit-ups
For Time
Post row time and total WOD time to comments
9:52 RX
With Rhonda. Great job!
New Clean and Jerk Pr
195#
Failed @ 205#
…
Then row:
3:33.5 Rx
Then partner WOD with Jamie:
9:12
Rx
Saturday morning class is always fun!
4 reps at 225
Partnered with my battle buddy:
Row: 3:35.9
WOD: 8:51 Rx
Great class everyone!