Friday – SPEED
NO 7am Class. All other classes are normal times.
Warm Up
Row 300m
Push Ups
Ring Rows
KB Pause Squat
Strength: Snatch Pull + Snatch
Build to a Heavy Single
WOD
18 Minute EMOM
1: 12 Wall Balls
2: 5 Power Snatches (m105/w73)
3: 10 Plate Sit Ups (m25/w15)
