* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 12 minute AMRAP:

10 Burpee

15 Alternating Dumbbell Snatch 50/35

20 Air Squats

Extra Work:

3) Barbell Roll-Outs: 3 sets of 10

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments