21 November 2015

ANNOUNCEMENTS:  Congratulations to Coach Cedric, Coach Jordan and James who qualified for a team spot in 2016 WODAPALOOZA Down in Miami!  Great work guys! We are so proud of you and can’t wait to cheer you on!

 

SATURDAY SCHEDULE:

FREE INTRO CLASS @ 12:30 p.m.

 

WARRIOR (9:00 a.m.)

A.  Work up to Heavy Snatch Balance

B.  For Time:

5 Back Squats (255/175)

5 Burpees

100m Run

10 GHD Sit Ups

10 Back Squats (225/155)

5 Burpees

100m Run

10 GHD Sit Ups

15 Back Squats (185/125)

5 Burps

100m Run

10 GHD Sit Ups

20 Back Squats (135/95)

5 Burpees

100m Run

10 GHD Sit Ups

15 Back Squats (185/125)

5 Burps

100m Run

10 GHD Sit Ups

10 Back Squats (225/155)

5 Burpees

100m Run

10 GHD Sit Ups

5 Back Squat (255/175)

5 Burpees

100m Run

10 GHD Sit Ups

 

 

 

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

Partner WOD

Run 200m

50 Deadlifts (155/105)

20 Burpee Box Jumps

50 Hang Cleans (155/105)

20 Burpee Box Jumps

50 Push Press (155/105)

Run 200m