* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th HERE

Pre Class:

1) 20 minute EMOTM:

Odd – Row 10-20 Calories

Even – 7 Toes-to-bar + 7 Chest-to-bar

Gymnastics work should be done as an unbroken complex. Scale reps up or down as needed. Pick a Row output you can sustain for all 10 sets.

WOD:

2) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Power Clean and Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) 3 rounds for Max Reps:

1 minute Wall Balls 20/14

1 minute Kettlebell Swings 70/53

1 minute Assault Bike

1 minute Rest

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