FRIDAY

Hey guys. Murph is almost here. I opened up capacity to 16 for Saturday but still looking for pre registration so people have an idea of attendance at each class. Also, members and attendance packs are welcome. We’re running it at 8 and 9 and we’ll have scaled options. Let’s do this!

I’ll post holiday schedule tomorrow.

Part A

10 Minutes

10 Cal bike of choice

30 Jumping Jacks

30 Mountain Climbers

30 single unders

Part B

Build to heavy complex

Power clean + Hang squat clean + Power clean

Part C

100 Double Unders

800 Meter Row

60 Abmat Situps

40 Hang Power Cleans (95/65)

20 Shoulder to Overheads 95/65

100 Double Unders

Scaled: 75/55, 200 Single Unders