Monday, October 15, 2012

NOTE: Starting today, we will be running an 11:30 am class. This class will be structured the same as all of our other classes throughout the day. IF you want extra time to warm-up or practice lifts or just a 2nd wod of the day, feel free to come between 11-1 per usual. Please keep in mind that we will be running a class at 11:30 am so just be aware of what is going on around you. With this timing and structure, it gives those who prefer the structure and instruction of a class what they need or want but also, we are not changing your ability to come in to work on what you need to if that is what you are used to. And we are not forcing you to conform to our timing if the only way you can make it in for a work out, is to show up “any time” between 11-1.

WOD

Strength: 15 Minutes to establish 1 RM Squat Snatch

THEN for time:

2 Rounds
20 KB Swings (53/35)
25 Box Jumps (24/20″)
30 Goblet Squats (53/35)

Hold KB for goblet squats with KB upside down and handle out… cannot grip handle