* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class.

WOD:

1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90 seconds between sets. Doubles are not touch and go, but drop and reset. All reps should be full Squat.

2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90 seconds between sets. Doubles are not touch and go, but drop and reset. All reps should be full Squat and Clean and Jerk.

3) “Isabel”- AQAP:

30 Snatches 135/95

This can be any type of Snatch, Power, Squat, etc. If you’ve recently done “Isabel” at one of the competitions, you may do “Randy” instead if you’d rather not do “Isabel” again. “Randy” is 75 Power Snatches for time at 75/53.

Extra Work:

4) Bar Muscle-ups: 10 minutes EMOTM

Keep a rep count that you can maintain for all 10 minutes.

5) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets.

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

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