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August 30th WOD

8/30/2017
Snatch Clinic on Saturday!
No Yoga on Sunday!
Next Monday, September 4th is Labor Day! Remember, we only have classes at 7:00am and 8:00am.
Level 1
L1:A: Push Press (10 min emom; 1 Push press)
build to a tough single
Rx+ same
L1:B: Metcon (Time)
For time

400m run

Then

Fran

Rx+

400m run

Then

Fran@115/80 w/regular pull ups
F3
F3:A: Power Jerk ( 4x6-8 reps)
10 mins skill work
F3:B1: Skull Crushers (@30X1; 4x10)
build off last week; no rest
F3:B2: Monster walks (4x50')
rest 60 sec; advanced do single leg
F3:C: Metcon (Calories)
30/30 ab; x10; record total cals
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM