7.20.26 VERTIGO   Recently updated !

Tuesday’s 630 Class will be Pilates on the Mat with Mara. Cost is $15

WARM UP
2:00 row
2 Rounds: 5 Scap Pullups, 5 Kip Swings, 5 Box Dips

2 Rounds:
3 Snatch Grip Push Press
3 OHS
3 Snatch Balance

STRENGTH
Do a set Every 90 Seconds x 5 sets
1 Snatch Deadlift – to power position
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
***all touch and go

WOD
3 sets: (1 set every 7 minutes)
9 – 6 – 3
OHS (135/95) <70% 1rm OHS

Bar Muscle Ups

ICING

Sled Pulls

500 Meter Ski Erg