SATURDAY

If you are in the Open and still have not been judged, do it today!! You can come in and be judged during class or after. Willie will be here all morning to help out too.  Don’t wait last minute to get it done and enter your scores right away for validation. Good luck!!

CrossFit WOD:

100 cal row

75 Wall balls 20#/14#

50 kb swings 53#/35#

LEVEL 1: 

50 cal row

50 wall balls 14#/10#

35 kb swings 26#/18#

WEIGHTLIFTING/OLY CLASS

1. Snatch  3,2,1,1,1,1,1

2. 3 position pause clean pulls:

1st pull (floor to mid thigh) pause 3 sec

2nd pull to the down pos (scoop) pause 2 sec

3 rd pull (drive upward to the finish position – no pause. 3 reps + 4 sets

3. good mornings 4 x 5 sets to 45 degree angle 

4. 100 ab reps: Choose situps, T2B, evil wheels, Russian twists