Friday June 27 "Jerk 3+"

The Team WOD on Saturday begins at 4pm, so please arrive early to stretch out and loosen up.  Following the workouts we will start the BBQ (BYOC - bring your own chair, if you would like to have a seat).  If you haven't signed up already to bring something, please bring $5 to class on Friday or with you on Saturday.

July 4th & 5th WOD's  - only one class, which will be held at 9 am.

Warm Up

Dynamic Warm-up

Skill

Jerk

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

Metcon

21-15-9

Calories Rowed

Back Squat (135/95)

KB Swings (70/55)