Monday, 8/29/11

Byadmin

SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES
Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes.
NEW SCHEDULE effective Thursday 9/8/11
M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM
T -TH AM CLASSES 5-6AM, 6-7AM
ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM
NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11

Strength/Skill – Power Snatch 3-3-3-3
20 min A.M.R.A.P.
1- Squat Clean
5 – Chest 2 Bar Pull-ups
10 – Wall Balls 20/14
Reps in increase by one as you begin next round…i.e. round 2, you perform 2 squat cleans, 6 chest 2 bar pull-ups and 11 wall balls


Please remember we will be doing the “31 Heroes WOD”
When: 9 am, on Saturday, September 3, 2011
Cost: $31 donation – Register here for a $31 donation and a commemorative T-shirt…http://31heroes.com/registration/

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters, 155# (105#)
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30″ (24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps…BRING SOCKS!!!

Similar Posts