120704 Wednesday

Happy Independence Day!

Today’s classes will be held at 6am, 7am, 9:30am & noon!

Partner WOD

AMRAP in 30 minutes with only one person working at a time:

Ground to shoulders to overhead x 4 (70-75% of a multi-rep max jerk/push-press NTE 135/95lbs)

Box jump x 8

Run 200m

Partner 1 completes, then partner 2 completes. When partner 2 returns partner 1 is waiting on the rower to start:

Row 200m

Burpees x 8

Hang power clean x 4 (same load as above)

Partner 1 completes, then partner 2 completes and when partner 2 is done partner 1 starts back with the C&J/box jumps/run. Continue in this pattern until the 30 minutes has expired.

Reminders:

Hike & Yoga at Bent Creek w/Mado starting at 9amTHIS Sunday. More info & sign up sheet on top of cubbies in the gym. Come check it out!

NewCFA class scheduleis in effect. Conditioning Foundations class begins Tuesday, July 10th. For more information email ShannaDuvall@Gmail.com