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-Snatch Grip Dead-lifts, Hang Power Snatch, Hang Squat Snatch. Part #3 10-Snatch.
Strength: Snatch 1) 5x 75%, 2) 3 x 85%, 3) 1+ x 95%
WOD: Three Rounds of 30-Wall Balls and 30-hang squat snatch.
75/45, 20/15, Level-1: 55/35, 10
GWOD: Ring Hand Stand Push-ups
Stamina: 10rds, of 1-frog complex, 105, 6-burpees, hill run.
Endurance: 12-shuttle runs.
Recovery: PSOAS and back stretches.
