WOD - Saturday, 4.9.2016

MAN NIGHT IS TONIGHT AT 6:30PM.  Don't skip out on the morning session though.  You can come in the morning and then come again at 6:30!!!!

Weightlifting with Coach Joe (9AM)
We had an awesome turnout last Saturday let's see if we can beat it!


FITNESS (9AM, 10AM)
A) QUALITY

30 m OH walking lunges (45/25#) 20 sec "L" hang into 5 strict toes to bar/ scale- knee raises 15 hollow rocks 10 V Ups/ 10 Lemon squeezes.

B) WOD

Complete 3 rounds: 10 hang power snatch (95/55#) 12 burpee over bar 15 Sit ups REST 1 min

Complete 2 rounds: 10 Shoulder to OH (95/55#) 12 burpee over bar 15 toes to bar REST 30 Sec

Complete 1 round 10 OHS 12 burpee over bar 15 V Ups (scale lemon squeezes) For time. #savethe10s Please guide the bar down.