Class Times: 5:30am, 6:30am (Open Gym), 7:30am, 4:00pm, 5:30pm
Announcements: There will be no 6:30 class tonight, we hope that you all join us at Oxford Grille House at 7:00pm to see off a few members that will be leaving us!
400m Run/500m Row
Mobility- focused on your body’s needs.
10 mins Coach’s Choice
Weightlifting Active Recovery :
Tall Snatch 5×5
Tall Clean 5×5
Dynamic ROM (i.e. mobility specific to the Olympic lifts) x 12 min
(Notes: The tall snatch/clean is executed from the hi-hang with only knee action, no hip, and the trunk remains completely vertical. Because of this, the load on the bar must be light, and as such, focus from the lifter should be on executing PERFECT repetitions.)
Mono-structural Active Recovery:
3 x 1000m Row
4-5 minutes of Dynamic ROM between each run/row
-Make up a WOD that you missed this week!