On May 20, 2013 a horrific tornado hit Moore, Oklahoma. Today’s 9am class will be completing the “Lift Up Moore” WOD in honor of the victims and the countless people who lost their homes.
8AM- Olympic Lifting Class with Coach Sarah
9AM- “LIFT UP MOORE” WOD with Coach Johan
The WOD memorializes the 5/20/13 date of the tornado.
1. Take 15 minutes to build up to:
1RM Clean (Squat Clean or Power Clean are acceptable)
2. 5 Rounds for Time:
20 Burpee Lateral Bar Hops
13 Squat Cleans (135/95)
Please check out this link to sign up: http://www.eventbrite.com/event/7227976071/?invite&err=29&referrer&discount&affiliate&eventpassword
10AM- WEEKEND WARRIORS “FREE CLASS”- COACH JOHAN AND COACH SARAH
9 Med. Ball Cleans
12 Abmat Sit-ups
(2) Burpee 50 yard sprints
**All movements can be scaled as needed**
11AM- WOMEN’S ONLY CLASS WITH COACH SARAH
25 Minute Running Clock…
15 Minute AMRAP – Partner A completes one FULL round before partner B is allowed to work, (While partner A is working partner B does Abmat Situps):
15 Overhead Squat, 45/35lb
12 Ring Rows
9 Ring Dips
At 15 Minutes, both partners Run 800m together.
At 20 Minutes, Perform a 5 Minute AMRAP – one person works at a time – one round = 5 Burpee Box Jumps, 24/20