“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.” – Unknown
New sweet parking lot, be sure to fill it up before parking in the street.
No 7:30a class today!
YOGA will be cancelled for this upcoming Saturday.
Skill – 10 Min EMON *Partner up
Odd: 1x TGU ea side 24/16 16/12 12/8kg or empty hand
Even: 1x 15ft Rope climb * Scale as needed
In front of a clock set for 12 minutes:
1 Minute of Box jumps 30/24 24/20 20/12-inch
1 Minute of Sumo deadlift high-pulls 115/73 95/55 75/45-lb.
2 Minutes of Box jumps 30/24 24/20 20/12-inch
2 Minute of Sumo deadlift high-pulls 115/73 95/55 75/45-lb.
3 Minutes of Box jumps 30/24 24/20 20/12-inch
3 Minute of Sumo deadlift high-pulls 115/73 95/55 75/45-lb.
Score is how many reps completed each minute
**Team Cool down Coaches choice Static or PNF Mobility Stretching 5-10mim
Competitors or athletes wanting to improve your Fitness level
Do Skill and WOD then:
Rest recover 7 min then:
With a running clock the whole time
3 Rounds for time 0f:
8 Front Squats @70% 1 RM
12 Burpees over bar
3 Muscle up
At 11:00 minutes
Every 2 Min on the 2 Min until FAILURE
8 Pwr snatches 115/75
Cool down Row 4mins and PNF Mobility-Roll out 7-10min
CF Endurance: Strength and Conditioning
Jerk 12×1 @ 75% 1 RM
5 OHS 135/95
10 Box jumps 24/20
Perform 20-45min of Running skill/drills