Are you sore from this weeks training? If so, I have some great news… next week is going to be an active recovery week. We will be focusing on technique all week! The month of September is already filled up, so we will not be hosting a Foundations Seminar. Instead of the seminar, you get 6 hours of technique
Try to come to as many classes as possible so that you can dial in your lifting, gymnastics and running/rowing. If you reach your session limit for the week, you are more than welcome to pay a drop in for another session at your membership drop in rate.
Here is the agenda for the week so you can make sure to hit the days that are your GOATS!
Friday: Running/Rowing/Double unders
Saturday: Olympic Lifting
Remember if you are registered for the Whole Life Challenge that you receive a FREE class every week! There is one more day to register for the Whole Life Challenge if you have not done so already.
Buy In - Thruster 1-1-1-1-1-1-1
* Increase weight each round going for a heavy single
WOD – “Thrust of the Dead”
Compare to July 3, 2012
21-15-9 Reps for time:
If there is a large class, you will only have one barbell for the workout. You will have to change your weights in between exercises or choose to do wallballs instead of thrusters.
Zone 3 – scale DL to 125/185lbs
Zone 2 – scale DL to 95/135lbs, thruster to 45/65lbs
Zone 1 – scale as needed
Cash Out – MWOD
Hammy stretch with a band