FYI: Since Tami and Cal are out of town the next couple days the schedule is a little different.
Here is the schedule through next week.
9.30, Friday 6:00 am, 7:00 am, 4:30 pm and 5:15 pm
10.1, Saturday 8:00 am Open Gym
10.3, Monday 5:45 am, 4:30, 5:15 and 6:15 pm
10.4, Tuesday 6:00 and 7:00 am, 4:30, 5:15 and 6:15 pm
10.5, Wednesday 4:30, 5:15 and 6:15 pm
10.6, Thursday 4:30, 5:15 and 6:15 pm
10.7, Friday 6:00 am, 7:00 am, 4:30 pm and 5:15 pm
Warm-up (15 min.): 2 Rounds of Row 250m. Followed by BBWU4C w/PVC
then empty use an empty bar during the second round. Dynamic Stretch.
Strength (15 Min.): Hang Power Clean / Hang Squat Clean
3+2/50 3+2/60 3+2/70 3+2/80
Work off your 1RM for Squat Clean.
WOD: SATURDAY NIGHT SPECIAL
For Time:
3-6-9-12-15-18-21 Reps of:
Hang Squat Clean 95/75
Row for Calorie
If you drop the bar during the hang cleans you must re-establish the Hang position before your next rep.
Icing: Skill Work your choice.