Regular class schedule today, classes at 8 am, 9 am, 10 am, and 11 am…
WOD FOR DOGS
3 Rounds for max reps
1 minute each of
Thrusters 75/55 lbs
KB swings 1.5/1 pood
Jumping Air Squats (6 inch clearance)
Lateral Burpees
5M sprints down and back (each direction is 1 rep)
1 minute rest in between rounds.
Kieth M is the whole reason we are doing the WOD for Dogs today! If you see him around the gym be sure to thank him for getting all this together!
Competitors WOD
**DT is loud, please be conscious tomorrow while warming up (go in the back) and start the WOD when the class starts the WOD**
**DO THIS OR YOU WILL GET CUT FROM COMP CLASS…just kidding, but try to do this, whatever you are doing for comp WOD do in the back gym, if GHD’s are in the WOD move them into the back, if heavy KBs are in the WOD move them to the back before you start. We have almost everything back there, but it is very helpful to the coach if there are less interruptions during class. **
Partner DT
5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.