WOD - SATURDAY, JUNE 7TH 2014

* SATURDAY AND SUNDAY CLASSES ARE NORMAL SCHEDULE.  WE APOLOGIZE FOR NOT HAVING THE CLASSES SCHEDULED ON THE BOX HQ.
PLEASE SIGN UP FOR CLASS!

WE HAVE A LONG LIST OF MEMBERS THAT HAVE NOT PUT IN THEIR CREDIT CARD INFO INTO BOX HQ...IF YOU HAVE PAID CASH OR CHECK FOR THE MONTH PLEASE SEE MOLLY. WE ARE TRYING TO GET EVERYBODY UP TO SPEED SO PLEASE KEEP WORKING WITH US AS WE DO THIS!

OLYMPIC LIFTING WARM-UP

400M RUN

REVIEW AND DRILL CLEAN AND SNATCHES FROM BLOCKS - 1 BLOCK BELOW THE KNEE

OLYMPIC LIFTING CLASS

A. 17 MIN TO FIND 1RM SNATCH FROM 1 BLOCK BELOW THE KNEE

B. 17 MIN TO FIND 1RM SQUAT CLEAN FROM 1 BLOCK BELOW THE KNEE AND SPLIT JERK

C. 75 V-UPS FOR TIME

ENDURANCE WARM-UP
3 MINUTES ON AIRDYNE OR ROWER
1 MINUTE SIDE PLANK (EACH SIDE)
DYNAMIC STRETCHES
FOAM ROLLER/LAX BALL

ENDURANCE CLASS

"RUN TEST"

-FOR TIME-

1 MILE RUN

3min Rest

1200M RUN

2min Rest

800M RUN

1min Rest

400M RUN