Friday August 26, 2016

(Practice / Glycolytic 2-5 min bursts)

Warm-up (15 min)

SOD

Deadlift - 5 x 3^ (start at 65%) (18 min)

WOD 1

4 min AMRAP
Ascending Ladder: 1-2-3-4-5-6…

DB Snatch (45/25) (reps are per arm)
DB Goblet Squat

Rest 5 min

WOD 2

4 min AMRAP
Ascending Ladder: 2-4-6-8-10…

Overhead Squats (95/65)
Pendlay Row (95/65)

*Schedule Changes this week!*
Friday 8/26 - there will be no 5:30 or 6:30pm classes
Saturday 8/27 - there will be no 8:30am Beginner Oly or Barbell Betty's
There will also be no formal community crossfit workout but please come compete/support/volunteer at Bars & Bells for BOOBS starting at 9am!

...

If you still would like to get a workout in Saturday feel free to jump in with Weekend Warrior with Coach Betsy that will be outside at 8am!

Please plan accordingly ❤️ sorry for any inconvenience and we hope to see you Saturday.