Saturday, November 2, 2013



**Childcare for the 11am Women’s Only Class is Cancelled today**

Today’s Schedule:
8AM- Olympic Lifting Class with Coach Rich

9AM- Team WOD with Coach Wilson
In teams of 4, for total accumulated reps:

10 min. squats w/ log
10 min. partner wheelbarrow (15m), buddy carry (15m) = 1 rep
10 min. thrusters (95/65)
10 min. dumbbell snatch (50/35)

One person working at a time except for partner wheelbarrow and buddy carry.  Each 10 min. segment begins with 100m relay sprints in which each member must complete 3 sprints (300m).  The remaining time is then spent on the specified movement.

 10AM- WEEKEND WARRIORS “Free Class” with Coach Wilson
15 min. AMRAP:

10 ring rows or pull-ups
10 air squats
10 dumbbell push press
10 sit-ups or GHD sit-ups
All movements can and will be scaled accordingly.
5 Rounds For Time
Run 400m
30 KB Swings (52/35)
15 Pullups



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