SHP Bed BuildWe will be doing the Sleep In Heavenly Peace Bed Build this Saturday at 11am.  Set up will start at 10am. If you want to help build the beds and deliver please sign up on the community board so we know how much help we will have. Dress warm and no kids younger than 10. Thanks!!

Dynamic Warm Up – Mobility Prepare for..


2 Rounds of: (12 Minutes of work. 8 mins of recovery. = 20 minutes total)
2 Minutes to complete Row 20/17 Cal.
6x each arm Hang Clean n Jerk     Grn/Blu or 50/35DB

2 Minutes rest

2 Minutes to complete AAB 15/12
Cal 6x each arm Pwr Snatch  

2 Minutes rest

2 Minutes to complete Ski Erg 11/9 Cal
6x each arm Squat cleans  

 *Scale DB or KB as needed per athlete

Cool Down:
4-5 Minute Row or Bike or 3-5 sets x10 Windshield wipers + 10 Knees to Elbows

Leave a Reply

Your email address will not be published.