Tuesday

Attention all members and followers of our awesome gym: We are moving to a new email system over the next week, so you may get an email to confirm your subscription. If you do not get this email, either speak with one of the coaches or you can sign up manually on the website. This transition will be completed by this upcoming weekend. Powerlifting:

Shoulder press 3,3,3,3,3+

Weightlifting:

Jerk 3x2 @83% of your 1rep Max.

Overhead squat 3x3 @83% of 1 rep (snatch or OHS whichever is more current)

WOD

you will begin with a bear crawl, and will then start the KB snatches, then after you finish 21 total snatches you will bear crawl 50 feet to do your 50 sit ups then crawl back to the kettlebell to do 18 snatches and so on....

50 foot bear crawl

21,18,15,12,9 reps of the Kettlebell Snatch 55/35 (bicep behind ear!)

50 foot bear crawl

50,40,30,20,10 reps of the Sit up

Post loads and ro