Friday, 9 November 2012

WOD - "An old favorite"
For Time
10 Rounds for Time
1 Squat Clean
2 Front Squats
3 Thrusters
4 Push Press (or Jerk)
5 Over the Bar Burpees

Rx-(95/65) I - (75/55) B - (45/30)
 
Skill Work
WOD Exercises review

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
3 Rounds of WOD with PVC Pipe

REMINDER: THERE ARE NO 0530 or 1730 classes tomorrow due to the 4 day training holiday (Veterans Day).  Also there are no classes on Monday!

Join us Saturday at 0930 for our Olympic Lifting clinic headed by our own Tad Lefler!
WE WILL ALL WOD IMMEDIATELY AFTER THE CLINIC - PROBABLY 1100-1130.