3 June 2018


SPIN FIT:  10:00 a.m. to 10:45 a.m.

GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m.

OPEN GYM:  10:00 a.m. to 12:00 p.m.

FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.



Barbell Option: 

Power Snatch 2,2,2,2,2
Power Clean 2,2,2,2,2
Barbell Lunge: 4 x 20m
Tabata: Strict Ring Rows

Gymnastics Option:

1) DU Skill Practice
Flight Simulator WOD
5-10-15-20-25-30-35-45-50 and back down
**Time Cap: 8 Minutes
Reps for each set should be unbroken
Scale Option: Cut reps in half or focus on 8 Minutes of DU practice

2) 4 Rounds
3-5 Strict Weighted Pull Ups
3-5 Strict HSPU
Scale Pull Ups (No Weight or Band)
HSPU: A: Deficit; S: Abmats

3) E3MOM: 12 Minutes (4 Rounds)
Max C2B PUll Ups
** Aim for 3 Reps Short of Max
Scale to Regular Pull Ups if cannot do 6-8 reps minimum of C2B