Thursday 31 July

All class times!

Warm up:

500 m row/400 m run

15 leg swings (front to back, side to side, 15 each leg)

Burgener warm up with PVC

10 kip swings

10 toes to bar

WOD:

1-2-3-4-5-6-7-8-9-10

Power Clean (155/105)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

(Sequence is: 1 Power Clean, 10 Toes to Bar, 2 Power Cleans, 9 Toes to bar......)

BEGINNER WOD

AMRAP 12 Minutes

5 Hang Power Cleans

5 Knees to Elbows