Wednesday – 130109

Schedule

Couple Schedule Changes:
-8:00AM has been split into 7:30AM & 8:30AM
-Tuesday CubFit has been moved to Thursday Will Start NEXT Week!
-Thursday 5:30PM Weightlifting is now a regular class.

WOD

15 minutes of muscle up progressions and practice.

-then-

3 rounds for total time:
35 KBS 24/16kg
25 HR Push-ups
15 Burpees
*Rest 2 minutes between each round.

EXTRA

1)12 minutes to establish a 1RM Power Snatch.

2a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
2c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Alternate station to station, performing one set at each station, until all 5 sets are complete.

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