“Nobody who ever gave his best regretted it.”- George Halas
Olympic lifting class Tonight at 6:00pm with Coach Scott
WOD: 4 Rounds of:
Partner 1-Rows 500M
Partner 2-Get-up sit-up L-then R twist #BB 45/33 33/15 15/PVC
8 Min AMRAP of:
Single KB 24/16 16/12 12/8kg
5x KB OH lunge left arm
5x KB Swing Hand to hand switching
5x KB OH lunge right arm
*Goal is to keep the KB continuously moving, only set KB down to rest recover
*Team Cool down (Hold 1 min positions)
Warrior Right/Left side
Competitors or athletes wanting to improve your Fitness level
Do WOD and every time you put the KB down do 5 Burpee Box Jump and over, after Amrap.
Rest recover 8min then:
16 Min EMON of: Best done with Partner.
Odd: 4 Clean and Jerks 185/103 or %70 1 RM
Even: 10 Box jumps 24/20
*Do Team Cool down & Mobility 10 mins.