3 sets of:  Front Pause Squat (hold rock bottom position for 3 full seconds) + Jerk (55-65%-  be explosive) For Time: 10-8-6-4-2 Squat Clean and Jerks, 135/95 50 Double unders after every set of clean & jerks  

The Cody Soroptimists are hosting a 5K & 10K run/walk.  This will be the WOD, hope to see you there.  It is for a great cause and will be a lot of fun!  Details below.

8:30 class is at 9:30 today due to classes being delayed 1 hour WOD 5 rounds for time; 5 jerks 105/155 10 box jump overs (facing box jump over and clear box) 20/24 Skill work You choose muscle ups or dips 1st minute 1 rep 2nd minute 2 reps 3rd minute 3 reps…… once you […]

REST DAY! Don’t forget the importance of RESTING.  Give your body a break, help your tissues to recover.  Go to the mobility class, get adjusted, get a massage, or just spend some time rolling and stretching.  Your body will thank you.

WOD 2 Rounds of; 12 OHS 95/135 (no more than 70% max snatch) 12 Burpees 9 Power Snatch (same weight) 9 Burpee BJ 20/24 6 Squat Snatch (same weight) 6 Burpee C2B pull-ups SWOD 4 sets of 7 reps back squat all at same weight (should be approx. 65% max)