Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up
Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.
Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-Dead-lifts, Front Squats, Shoulder Press, Part #3 10-Hang Power Clean, Hang Squat Clean, Thruster's
Strength: Dead-lifts, 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, New clients find 1RM.
WOD: 400m run, 9--6--3 of Muscle Ups and Heavy Thrusters 400m run.
Games:155 / 105, Everyone else fine 3RM for thruster and use this. Sub for Muscle-ups is triple pull-up and ring dips.
GWOD: 2:00 min max Double Unders
Stamina: "Murph" 1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.
Endurance: Team 5k row.
Recovery: Coaches choice.
