19 September 2015

SATURDAY SCHEDULE: 

FREE INTRO CLASS @ 12:30 p.m. 

 

WARRIOR (9:00 a.m.):

A.  20 Minutes to work up to Heavy Hang Squat Snatch + OH Squat

 

B.  2013 Regionals WOD (Event 7)

4 RFT:

  • 2 Rope Climbs (15′)
  • 100ft sprint
  • 4 Squat Cleans (225/135)
  • 100ft Sprint

 

 

WOD (10:30 a.m. and 11:30 a.m.)

Partner WOD

AMRAP:  20 Minutes

  • 5 KB SDHP (A: 70/53; Rx: 53/35)
  • 10 Squat Thrusts
  • 100m Run

1 Partner Completes 1 Round and Alternate (Relay Style)

 

MOBILITY: 

Spent 10 Minutes of Active Mobility and Recovery

 

CORE:

200m Farmers Carry (45/25)