WOD
a. 4-5 rounds for time: (10 minute cap)
– 5 shoulder to overhead (165,115)
– 8 hand release push ups
– 16 lunge jumps
* 3 minute rest
b. 4-5 rounds for time: (10 minute cap)
– 8 deadlift (165,115)
– 8 pull ups
– 16 russian twists (45,35) – 8 touches each side
c. (with remaining class time) 3 rounds:
– 10 Side plank rotations (right arm)
– 10 Side plank rotations (left arm)
– 25 Sit ups
4pm Kettlebell
a. 3rds:
– 6 kb clean/press
– Farmers walk
– 6 kb snatch
– Farmers walk
– 12 kb swings
– Farmers walk
6pm Open Gym and Olympic Lifting
6am
KRIS- 85- 105
ALFREDO- 115-135
SY-85-125
KAM-85-125
ROCHELLE-65-115
DANA 115,95-135
KATIE-65-95
9am
michelle 55 5rds 5 rds
greg
emily
justin
kyle Rx 17:50
saghar 75 4rds 55 4+10
tara
celeste
4pm
Brett
Jamie
Karen
Pete
Christy
5pm
Sue 50# / 75#
Jeff
Allison a. 115/105 / b.rx
6pm OG
David
6pm OLY
Scott
Doray
7:30pm
Lisa 75 / 115 – both 5 rounds
Michael