“tuesday 9.3.13”1002183 311389902338589_1659635702_n

We will be starting competitive classes for anyone who wants to partake. The standards you must be able to do are Pull-ups/ snatch 95/65 for reps/ c+j 135/95 for reps. The classes are not coached and do count as one of your classes for the week. They will be held on most Friday nights at 6pm and  most Saturdays at 1030am but not every. If interested shoot me a message before you come. 

Warm-up:

          3 x 5 fs + 3 pj w/ bar

Skill:

          kb snatch

Strength:

        8 otm

        3 front squats ascending

        3 push jerks

WOD:

         5 amrap

         8ea kb lunge (70/53)

         8ea kb snatches

"This is not heavy enough, give me more!” Bonnie


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