Thursday 170601



Saturday there will ONLY be a 7a WOD. 

  • USAW Mike Carol 2 hour Snatch Clinic
  • There are 8 slots , that  have become available…
    “USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
    USAW Coach Mike Carrol will be putting on a “Snatch” Clinic.  Sign up sheet is on the community board.
    Dont miss this opportunity to improve..

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Sorry NO Oly  Class
7a – WOD
8a — Sorry NO Striking or Skills class

9a –11a USAW” Olympic Lifting Clinic.  Slots left  $35.00 per Athlete

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

20 min EMOM of:

4 High knees over box set up with pvc sticks
3 Jumping Jacks
2 Burpees
1 25m sprint 

* Scale accordingly to maintain good mechanics, consistency through EMOM.   Ask your coach for help.

RomWOD: 18- 22 Minute  


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