WOD: 12.16.2017

Hey team!

I'm sorry if there has been any confusion regarding the Saturday morning schedule.

As always we have Class WOD at 9am and 11am.  

We are testing a 10am Strength Class for the next 5 weeks.  If it has a solid turn out we plan to add this permanently.  This class will be all Lifting.  No Conditioning at 10am.

The 10am Strength is open to all members.  Keep in mind if you're on a 3x a week Membership, if you come to 9am and stay for Strength, those knock out 2 of your 3 classes for the week.  

If you're interested in taking 2 classes on Saturday's, consider bumping your membership to Unlimited for an additional $30/month.

Saturday WOD: 30 Min AMRAP (yes, AMRAP)

100/70 Cal Bike

1 Mile Run (scale to 2000m Row)

Saturday Strength Class: 

A: Pausing Snatch: Pausing for a full 1 seconds at Launch.

2x2 @ 70%

2x2 @ 75%

2x2 @ 80%

Rest as needed between sets. 

B: 75 Dumbbell Box Step-Ups (40's/25's to 24/20)

C: (If time allows) 2x20 Reverse Barbell Lunges (athletes choice on weight.  Recommended weight for RX is 35% of your 1RM Back Squat)