WOD for Thursday. Specialty programming. Team Games. Thursday 10 AM Edit: OLYMPIC LIFTING CANCELLED for this evening. Sorry for any inconvenience.November 3, 2016
The last day to sign up for team games is Thursday 11-3. We have 20 attendees, if you include all the people *I* signed up (Mackie and Marcia) so we don’t ….NEED….more people, BUT we do…WANT… more people, and that means YOU!! Sign up, unless you hate having fun and getting fitter.
Please be advised that our specialty programs,Yoga with Heather and Olympic Lifting with Kayla are ON unless you hear otherwise. I will try to be more consistent with notifying you of when they are happening. But generally speaking, unless otherwise noted, Kayla is ON at 7pm on thursday and Heather is aligning your chakras at 8:45 on Saturday. TAKE ADVANTAGE of these programs. They are FREE to members.
THURSDAY 10 am Edit– Sorry for the late notice but Olympic Lifting is Cancelled for 7pm tonight. Kayla was called out of town.
OK. WOD for Thursday
Olympic Lifting/Open Prep
Snatch Balance 5×2 reps
Push Press + Split Jerk 5 x 2 + 1
Pullups AHAP 5×5 reps
Snatch Grip Barbell Bent Rows 5 x 3 reps
A) 12 minutes to establish a heavy single split jerk. Come off racks or the blocks.
B) 4×8-10 reps Bar dips
C) Work- Run 1 Mile for time. All out! PR if you can. Subs are: 2K row. 2 Mile Airdyne. 2k Ski Erg.
Absolutely Kill It on the work capacity.