1.  Front Squat A.  3 reps at 78% B.  1 rep at 83% C.  3 reps at 78% D.  1 rep at 85% E.  3 reps at 78% F.  1 rep at 87% 2.  Conditioning 50 KBS 35/55 100 DU 50 Wall Balls, 20/14 750m Row

Rest Day! Open gym at 5:30am Oly Class at 5:30pm

1.  Conditioning 5 Minute Window… 20 Burpees + 1 Rd of Cindy AMRAP Power Cleans, 155/105 -rest 2 mins- 5 Minute Window… 15 Burpees+ 2 Rds of Cindy AMRAP Power Cleans, 185/135 -2 min rest- 5 Minute Window… 10 Burpees + 3 Rd of Cindy AMRAP Power Cleans, 225/155

1.  Conditioning 45 Wall Ball 30 Cal Row 21 Squat Snatch, 95/65 35 Wall Ball 20 Cal Row 15 Squat Snatch, 95/65 25 Wall Ball 10 Cal Row 9 Squat Snatch, 95/65 2.  Skill Conditioning 3×100 Double unders, 1 minute rest between sets Comp WOD 1.  Snatch* A.  1×2 at 60%, – pause in the bottom for […]

NO CLASS Head up to the Rec Center for the Soroptomist 5K & 10K. It’s been awhile since we have tested our 5K or 10K and some of you have NEVER taken on this challenge.   Lets see what we can do?!!!