WOD - Saturday, 1.9.2016

Weightlifting with Coach Joe at 9AM
-- This class is open to any skill level, and anyone looking to improve their olympic lifting -- the snatch and clean and jerk!

FITNESS (9AM, 10AM) 
WARMUP
2 rounds: 10 jumping jacks, 5 burpees, 5 inchworms, 10 leg swings, 10 beat swings, 10 boot straps

A) 3 rounds for QUALITY

12 hollow rocks, 12 lemon squeezes, 1 min front plank, 3 wall walks (up and down)

B1) WOD

4 RFT: 40 Air squats, 20 wt. Sit ups (25/10#) , 10 wall balls (20/14#), 200 m run.