SCHEDULE UPDATE FOR THIS WEEK ONLY: There will be no 5pm Class on Thursday as we are taking our Coaches out as a Thank You for taking such good care of the gym while we were away! Mahalo to all our Coaches and Athletes for always taking care of our box.
STRENGTH:
Power Snatch (12 min)
3 sets of 3 at 70%
BeachFit will do:
1500m Row *Every 150m stop and do 3 Burpees
WOD:
#flip and flop
For Time:
21-15-9
Power Snatch (95/65lbs) *BeachFit Plate Ground to Overhead (45/25lbs) Rx+DB Snatch (70/55lbs)
Calorie Row/Assault Bike
Immediately, into
21-15-9
Box Jump Overs (24/20)
Pullups
CASHOUT:
#midline
40 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups)
40 Weighted Glute Brides (Rx+Hip Extensions)
20 Weighted Ab Mat Sit Ups
20 Weighted Glute Brides
10 Weighted Ab Mat Sit Ups
10 Weighted Glute Brides