Workout of the Day (WOD)

Tuesday 5/13/14

It's on!  Starting next Monday, Wednesday and Friday we will begin a 5:30am class that will last 30 minutes.  This class will have a warm up, skill of the movements for the day and WOD.  If you want to stay late into the 6am class to do a strength, you are more than welcome.  Coach Tyler will be coaching the Monday and Friday 5:30am and Coach Ron will be coaching the Wednesday 5:30am, plus Coach Ron(yes me) will be back to coaching the Saturday 9 & 10am classes. 

CFE:
Run:  3 Mile Time Trial
Row:  4K Row

Strength:  Shoulder Press
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 82% your 1RM

WOD:

20 Minute AMRAP
Run 400m,
Then 3 Rounds of:
5 Chest to Bar Pull-ups
10 Push-ups
15 Squats.

*If you leave the door before 20 min is up for your last 400m run, the run will count. Tie breaker will be final time back from the run!(this way you’re not jogging your final 400m)

Strength 2:
5-7 sets of 1 reps of low hang Snatch.  Pause in the low hang for 2-3 seconds.

I did jump in the air and started fist pumping during this song.  WORD UP!!!!!!