The only class will be held at 9:00 AM. All others are cancelled.
WOD:
4 rounds for time of:
5 Power Snatches @ 115/75
10 BB Step-ups 20″/18″ @ 115/75
20 Pushups
*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 Burpee penalty to be performed after the WOD is complete.
*15 minute cutoff
If more than 15 athletes are present we will be doing “Partner Angie”
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
SCALES:
Gold
4 rounds for time:
5 Power snatches @ 95/65
10 BB Step-ups 20″/18″ @ 95/65
20 Pushups
Silver
4 rounds for time:
5 Power snatches @ 85/55
10 BB step-ups 20″/18″ @ 85/55
20 Pushups (band assisted)
Bronze
4 rounds for time:
5 Power snatches @ 65/35
10 BB step-ups 20″/18″ @ 65/35
20 Pushups (band assisted)
WARMUP:
5 min AMRAP:
5 Power snatches (work up to WOD load)
5 BB step-ups (work up to WOD load)
5 Pushups
SKILL WORK OR SQUAT CYCLE