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SCHEDULE UPDATE

3
Nov

SCHEDULE UPDATE

FRENZY!!!

Remember we will be having our 3rd Annual Frenzy Throwdown on Sat.. Therefore,  the schedule will be as follow:

 

Friday – 5:30 am & 9:00 am  REGULAR CLASS

Friday – 5 pm & 5:30 pm  NO CLASS – (set up for Throwdown)

Sat – NO CLASSES

 

Darrot is ready!!!

Darrot is ready!!!

 

 

OLY

 

1 Snatch Balance + 2 OHS

 

**Every 2 min for 8 sets (16 min total)

**Build each round

 

STRENGTH

 

3 Rounds of:

 

Barbell Good Mornings x 8 reps @ 3011  use 30-40% of Back Squat 1-RM or scale down

rest :30 sec

Matador, Ring or Box Dips x Max Reps

rest :30 sec

Plank Hold on Elbows x :30 sec

rest :30 sec

 

WOD

5 Jumping Barbell Squats (75/55)

5 KBS (53/35)

 

*** Please don’t drop BB from back rack position

 

(7 min cap)