What will 17.4 be???
We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 2 weeks.
We will run Friday night lights from 5-6:30PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.
Sign ups will be on Facebook shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up.
We have added an option on Saturdays from 9:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time via email or facebook.
If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym (which is preferred), and of course we will provide judging at Friday Night Lights!
Here’s to a great season! Best of luck everyone!
STRENGTH: (20 min for Both)
Power Clean & Jerk
60%/2; 65%/2; (70%/2)3
Front Squat
(80%/4)3
Beach Fit will do:
EMOM 16:
Min 1: 10 Goblet Squats
MIn 2: :30 sec Plank
WOD: (20 min Cap)
#all the way up
5rds for time:
10 Chest to Bar Pullups
10 Ring Dips
10 Power Cleans (115/85lbs)
400m Run
BeachFit will do:
5rds for time:
10 Ring Rows
10 Bench Dips
10 Kettle Bell Swings
400m Run
CASHOUT:
Midline
EMOMx6
Odd: :15 L-Sit
Even: :40 sec Front Rack KB Hold
