*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th.

WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 10 Alternating Squat Hold w/Reach Overhead + 5-10 Air Squats

Station 2 – 10 Cuban Press w/Bodyweight + 3-5 Push-ups

Station 3 – 40 seconds Jumping Jacks

Get your body prepped and moving.

1b) 12:00 – 50:00 – AQAP:

10 rounds of…

21 Alternating Hang Dumbbell Snatch 70/50

15 Single Arm Dumbbell Overhead Squats 70/50

9 Push-ups

Then…

1 mile Run

If you can’t perform the Single Arm Overhead Squat then sub to a Single Arm Front Squat. For the Squats perform all 15 reps on 1 side, then switch to the other arm for the next round and continue in this fashion, completing 5 rounds on 1 arm, and 5 rounds on the other arm. If you have an injury and can’t run your subs are the following…2000m Ski or Row, 4000m C2 Bike, 5000m Assault Bike.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE