101217

Friday

One quick announcement:  Every once and a while we fill up a class.  This happened yesterday at 4:30, and all online spots were reserved.  This is awesome, except that not everyone showed up.  Please be courteous to each other, and if you cannot make it to the class, cancel your appointment.  This can be done online, or if you are in a pinch, send Jeff or Mollie a text message that you cannot make it.  No shows to a full class will result in burpees :-)

Warm Up:
Group warm up:: Start the clock with 10 minutes. Begin at one station and rotate every 2 minutes until you have completed 5 stations. The class begins together.

Row
Double Unders
Kettlebell ( practice russian, american, 1 arm swing or snatch)
Wallball (practice regular and 2'fers)
Pullups (practice kip only, kipping pullups, L-pullups and L-sits and tucks)

Burgener:

WOD: Hang power snatch
1-1-1-1-1-1-1-1-1-1