Thursday 161110

Note the class change for this upcoming Saturday. Olympic lifting has been pushed to 7a instead of 6a due to a coaches meeting. 

Thursday YOGA with Sara B at 7:15pm

Saturday Hours:
0700 Olympic Lifting NOTICE TIME CHANGE FOR THIS WEEK.
0700 WOD
0900 WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Assaulted by a Rower”
Partner WOD
Each Partner will do:
5 Rounds of 30 Seconds on 90 seconds Off on Assault Bike
—Then—
5 Rounds of 30 Seconds on 90 seconds Off on Rower
P1 will Row/Bike for max cals for 30 seconds. P2 will have 30 seconds to switch places w/P1 and will begin max cals at the top of the min.
Repeat 5 times, then move your team to the opposite machine. *Team score total Cals accumulated.

*Scale weight and movement accordingly to maintain intensity with good mechanics on 2.  Ask your coach for help.


ROMWOD: 15- 20 Minute 

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