Friday
( PLEASE make sure you sign up today..(10 people limit per class) If you sign up and do not come, take your name off..preferably not 5 min before class starts. We do not have enough equipment for this wkt for more than 10 people) We want everyone to have a chance at the rope climb. Warm Up: Run 400m 15 air squats 10 pushups 10 Knees to elbows (not knees to triceps) Burgener: 3 sets 3 Muscle Snatch +3 Overhead Squat 3 sets 2 Snatch from Floor Skill: Rope Climb WOD: "19 minutes" 5 stations, 1 or 2 people at each station 3 min, Max Box Jumps 1 minute rest 3 min, Max Rope Climbs (when 2 people are at this station, you take turns climbing the rope and you total the number each of you ascend and decend.( Ex. Person A climbs 4 times, Person B climbs 5 times, your total = 9) 1 minute rest 3 min, Max Double Unders 1 minute rest 3 min, Max Power Snatch 75/45lb 1 minute rest 3 min, Max pullups (strict, kip or butterfly: chin must go over bar or it does not count) Record your Max's. Comments are closed.
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