WOD - Sunday, 3.13.2016

WEIGHTLIFTING (9AM)
Snatch and Clean and Jerk with Coach Joe!  Gainz guaranteed.

COMMUNITY FITNESS (10AM)
(Come with a partner or we will set you up!)

WARMUP
200 m run, 2 lengths of: high knees, butt kicks, side shuffle, walking samson stretch. 12 inch worms +1 yoga push up 12 boot straps 12 beat swings With a barbell (share with your Partner) 8 Good mornings (each) 8 Front squats (each) 8 Power cleans (each) 8 Squat Cleans (each)

Warm up each skill for the WOD.

Partner WOD
split up the reps as you want. You have to run together.

With a Partner: 3 rounds for time. 400m run, 20 Squat Cleans (95/65#) 30 burpees 40 Wt Sit ups (25/10#)