Friday 170929

Schedule Changes – Starting in October, we will no longer have the 8a Striking Class on Saturday’s due to low attendance. Striking on Thursday’s at 615p will remain! Also, we are changing 8a to OPEN Gym on Saturday’s. 

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Overhead Squat (OHS)
5×3 – Start at 50% of 1 RM

12 min AMRAP

30 Double Unders 
20 Slam Balls 30/20, 25/15, 20/10
10 HandStand Push Ups

Cool Down

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