Wednesday , 9.12.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

September is Bring a Friend Month, all current members who invite a friend to one of our regular classes will be entered to win a free pair of Nike Metcons at the end of the month!!

WARM UP
200m Run
10 PVC Pass Thrus
10 PVC Sots Press
10 Snatch Balance

MOBILITY
Overhead
Hips
Calves/Ankle

STRENGTH
3×5 Sots Press
with empty bar or very light weight
then…
5×3 Snatch Balance
@ 55-60% 1RM Snatch

CONDITIONING
30-20-10
KB Swings 50/35#
Box Jump Overs 24/20″
AbMat Sit Ups

ACCESSORY
3x 50m SA OH KB Walk
heavy as possible