Friday, 9/2/11
9-5-11 LABOR DAY. HOURS ARE AS FOLLOWS. TWO CLASSES 6AM – 7AM AND 7AM – 8AM
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 – Snatch High Pull 5-5-5-5-5
15 min A.M.R.A.P
10 – Right Arm O.H. D.B./K.B. Walking Lunge 45/25 D.B. 53/25 K.B.
10 – Left Arm O.H. D.B./K.B. Walking Lunge 45/25 D.B. 53/25 K.B.
200m – run
Please remember we will be doing the “31 Heroes WOD”
When: Tomorrow, 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!!!