April 25, 2014 admin


1. 12mins: Heavy Thruster

Rest 3mins

2. EMOMx4: 5 Thrusters @ 60%

3. EMOMx10:

Odd: :30 Wall Balls
Even: :30 Double Unders

4. 3mins: Max Plank Hold

Competitor’s Program

1. EMOMx10: 3 TnG Snatches

Notes:  First 5mins do Squat Snatch, second 5mins do Power Snatch.

2. 4×12 Front Rack Lunges, rest :90

3. 10 Rope Climbs for Time (5min Cap)

4. 21-15-9

OHS 105
Ring Dip

ANNOUNCEMENTS:  Starting Friday, May 2nd we will have a 7:30am Group Class.  Also, don’t forget Yoga is back in action this Sunday at 10:30am…if you need a pass just let us know!

“Try to be like the turtle – at ease in your own shell.” – Bill Copeland

The Doctor Who Coaches Athletes to Sleep

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