Saturday, November 23, 2013


Today’s Schedule:

8am- Olympic Lifting Class with Coach Greg

9am-Mustaches for Movember

For time:
30 snatches (135/95)

L3: Rx
L2: 115/75
L1: 95/65

10:00am – Weekend Warriors (free class)

Partner wod for time:
40 ring rows or jumping pull-ups
40 medball cleans
40 sit-ups
40 alternating stationary lunge steps (2 count)

One person working at a time to accumulate a combined total of 40 reps per exercise between both members. Non-working partner completes a 40 ft. bear crawl and 40 ft. crab walk before partners may switch. Continue rotating throughout the workout.

All movements can and will be scaled accordingly

11am- Women’s Only class
(Fall smash 5th WOD)
4 rounds for time:
250m row
15 OHS
10 Kettlebell Swings

L2- 65, 1 pood
L1- 53, 26#

12pm-3pm Rx Smartgear Double Under clinic (gym closed for those not attending the clinic)

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