Saturday, September 28, 2013
WOD 130928
Pilates makes your core stronger, a stronger core leads to a better foundation and a better foundation leads to a stronger you. Class is at 7:15am and is open to all members and their guests
Free WOD is fun. It is also informational as in you will learn how to do 1-3 movements and you will learn them well. After you practice said movements you will then take that newfound knowledge and apply it to a workout. It will be a hoot. Class is at 8:15am and everyone is welcome.
Regular WODs makes our members better. They learn the finer details, drill them and perform them in WODs. Always in pursuit of hearing the angels singing! Classes at 9:15am & 10:15a
Gymnastics WOD with Jon (see regular WODs) and Jon is so nice you almost forget that you’re suffering! Class at 11:15a
Come spend an hour or two with us, you will not regret it.
1.) 15 minutes to find 1RM Snatc
2.) 15 minutes to find 1RM Clean & Jer
3.) WOD
3 Rounds
10 DB Snatch R 45/35lb (must receive in the hole
5 Strict Pull-ups
10 DB Snatch L 45/35lb (must receive in the hole
5 Strict Pull-up
Extra credit
1.) Front Squat 10×3 @ 85% 1R
2.) 3 rounds
30 sec hollow hold followed by 30 sec superman hold, no res
in between
