Saturday, 2-29-20

Strength/Skill – Power Snatch 75% x2 x3, Snatch Balance 80% x2 x3 10,9,8….3,2,1 Chest to Bar Pull Up Box Jump 30″/24″ T2B

REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. 4th of July hours are 8 & 9 AM only and it is…

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…

Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…

With a partner: 30 min AMRAP 30 Box Jump overs 24″/20″ 20 Wall Ball 20/14 10 Devil Press 50/35 *EMOM Rope Climb*

“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*