September 30 2013

Open gym this Saturday form 7-10 while half the coaching team is away on a cert. There is a free trial at 9 am for those who have been asking.

Strength:

Back Squats:

Beginners 3×5 Int 3×5-7

beginners; 5 kb strict press each arm

int; 5-7 kb strict press each arm

rest 6 seconds

WOD:

30 seconds ME American swings 24/16

30 seconds ME pistol squats

30 seconds ME nurpees (no pushup burpees)

Rest 1 minute

x5 for reps

 


Comments

  • Maria — September 30, 2013

    191 16KB RS, Rig Pistols

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