FYI: Cal and Tami will be out of town through Thursday morning.
The following classes will be cancelled during that stretch of time.
Friday, (9/30), 7:00 am
Monday, (10/3), 7:00 and 8:15 am
Wednesday, (10/5), 6:00, 7:00 and 8:15 am
Thursday, (10/6), 5:45, 7:00 and 8:15 am
Shelby will be coaching the afternoon classes.
She will be pressed for time to be at the gym at 4:30 pm so don’t panic if she is a little late.
Thanks for your patience.
Warm-up (15 Min.): Row 1000m. Dynamic Stretch. Sprints. BBWU4S
Strength (15 Min.): Power Snatch/Squat Snatch
3+3/50 3+3/60 3+3/70 3+3/80
% is from Squat Snatch 1RM
WOD: DENNIS THE MENACE
6 Min AMRAP
10 Calorie Row
20 Hollow Rocks
3 Min. Rest
6 Min AMRAP
10 Pull-up
20 Air Squat
3 Min Rest
2 Min. AMRAP
Double Unders
Score is Total Reps during the two 6 min. AMRAPS + Double Unders.
Compare to 3.8.16
Icing: Muscle-ups. Do as many sets of 3 as you can, with minimal rest between sets.