Saturday 9am classes start up tomorrow!
Warm up: Classic CF WU
3×10 pu, dips, ghd su, hip ext, ohs squats
for a little extra flavor–instead of pu and dips, try rope climbs! work on proper foot hold
Skill: Snatch 5×5
WOD: row 1 K for time
9am class:
Warm up : row 500m, 3×10 squats, dips, pu, ext, ghd su
SKill: dl work
WOD: 2 min k2e, rest 1 min
run 400m, rest 1 min.
2 min kbs, rest 1 min.
run 400m, rest 1 min.
2 min. burpess, rest 1 min.
