Normal Saturday class times tomorrow of 8, 9 and 10 am. If you're wanting to do 13.4...be there before 11 to start warming up. We'll start that at 11 AM. I'm planning on having a beginners/foundations class at noon
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Warmup: Mobility, Line Drills
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Skill / Olympic Practice:
Snatch Balance w/ PVC or empty Barbells
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Two Partner WOD: 20 Minute AMRAP
Run 300 Meters together
15 Front Squats each partner 135M/95W
**Once partner 1 picks up the barbell it can't be put on the ground until both partners complete 15 Reps each. Partner 1 can do all 15 or say...5 and then pass off to partner #2...and they can pass back and forth until as stated...each has completed 15. If the barbell is dropped on the ground prior to required completed reps, both partners must do 10 burpees immediately.
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Those competing in the Open and or that want to be competitors:
BONUS work: 5 RFT
10 American Kettlebell Swings 70/53
10 Hand Release Push Ups
If we need to take some of the extra stall mats outside to do this you can. It's getting awfully crowded in all of the Saturday classes anymore...so...we'll see.
---------------
Warmup: Mobility, Line Drills
-----------
Skill / Olympic Practice:
Snatch Balance w/ PVC or empty Barbells
-----------
Two Partner WOD: 20 Minute AMRAP
Run 300 Meters together
15 Front Squats each partner 135M/95W
**Once partner 1 picks up the barbell it can't be put on the ground until both partners complete 15 Reps each. Partner 1 can do all 15 or say...5 and then pass off to partner #2...and they can pass back and forth until as stated...each has completed 15. If the barbell is dropped on the ground prior to required completed reps, both partners must do 10 burpees immediately.
-----------
Those competing in the Open and or that want to be competitors:
BONUS work: 5 RFT
10 American Kettlebell Swings 70/53
10 Hand Release Push Ups
If we need to take some of the extra stall mats outside to do this you can. It's getting awfully crowded in all of the Saturday classes anymore...so...we'll see.
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