Tuesday 4/14

Don't forget starting Monday, April 20th we will be starting our new morning class times! We will be having 5:30 and 6:30 am classes and no more 5:00, 6:00 and 7:00 am. 

Also please sign up to be a volunteer this weekend for the RedZone Rumble! Going to be a packed house and need volunteers to help judge and set up! Thank you! 

Fitness

Strength

A. Power Snatch + hang power Snatch + OHS

x 5 sets working on form 

B. accumulate 3 minutes plank hold (optional with plate on back) 

Wod

10 minute amrap

15 burpees 

20 shoulder to overhead (95/65)

40 walking lunges 

Performance

Strength

A. Squat Snatch + Hang squat snatch + Squat snatch 

x 5 sets building each set 

B.Accumulate 3 minutes ring plank hold (make sure to keep hollow body position)

Wod

10 minute amrap
15 Burpees over the Bar
30 Shoulder to Overhead (135/95lbs)
60 DBU