WOD - SATURDAY, NOVEMBER 2ND 2013

9:30AM PACKED!

9:30AM PACKED!

*****REMEMBER NEW SCHEDULE SATURDAY STARTS TOMORROW!*****

9:00AM - 10:00AM - OLYMPIC LIFTING CLASS (CLASS CAPS AT 20)
9:00AM - 10:00AM - ENDURANCE CLASS (CLASS CAPS AT 15)
10:00AM - 11:00AM - OPEN GYM AND COMPETITORS

* IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME IN TO ANY CLASS.  WE WILL BE SUPER STRICT WITH SIGN IN POLICY.

OLYMPIC LIFTING CLASS

WARM-UP
BARBELL WORK X 5 OF EACH MOVEMENT
STRICT SHOULDER PRESS
PUSH PRESS
SPLIT JERK
BACK SQUAT
FRONT SQUAT
OVERHEAD SQUAT
HANG SQUAT SNATCH
SQUAT SNATCH

A. 20 MIN TO FIND 1RM SQUAT SNATCH
B. 4X5 - SNATCH BALANCE @ 80% OF SNATCH (1 SET EVERY 3 MIN)
C. 20 MIN TO FIND 1RM CLEAN AND JERK


ENDURANCE CLASS
WARM-UP
400M RUN
500M ROW
20 BURPEES
DYNAMIC STRETCHES

WOD
"JERRY"
1 MILE RUN
2K ROW
1 MILE RUN

RESULTS FROM 11/1/13

2014 PREP TEAM RESULTS!