Class schedule for Friday 30 August: 0930 and 1730 ONLY.
Class for 31 August: 1000
Class for 2 September: 0930 ONLY
Have a FUN and SAFE Labor Day weekend, Centurions!!
Warm Up:
500 m row/400 m run
Burgener Warm up with PVC
15 Power snatch with PVC/15# bar
15 Front squat with PVC/15# bar
15 Push press with PVC/15# bar
15 burpees
Strength:
Every Minute on The Minute (EMOTM) for 10 minutes:
5 reps Power Snatch
Goal is to do all 10 rounds with 5 unbroken reps at an efficient weight
Power snatch efficiency video
WOD:
21-15-9
Front Squat (115/75) (95/55) (75/35)
Burpee
Push press (115/75) (95/55) (75/35)
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