SATURDAY

Happy Saturday everyone!! Let’s start the weekend off with a chipper.

Don’t forget to put your score on the whiteboard like Peyton!!

Good luck to Mike V, Jmac, Andrew and Shannon today! They are competing at The Rinks today if you’d like to cheer them on.  

CrossFit WOD:

30 air squats

30 pull ups

30 double unders

30 kb sdhp 53#/35#

30 K2E

30 cal row

30 wall balls 20#/10′ 14#/9′

30 push ups w h/r

30 push press 45#/35#

LEVEL 1:

30 air squats

30 ring rows

60 singles

30 kb sdhp 26#/18#

30 abmat situps

30 cal row

30 wall balls 12#/8#

30 push ups w h/r

30 push press 35#/15#

**** 20 min time cap

WEIGHTLIFTING/OLY CLASS

1. clean pulls 5 x 2 work on speed and technique and build with each set of 2

2. h p c + jerk 5 x 2 +1 2 hoc + 1 jerk

3. Snatch balance – work up to a heavy double

4. Core: 100 situps