Announcements
- Mission Gorge location is closed until Wednesday due to Grantville area flooding. Please use Miramar or Uptown. Uptown will have expanded hours Monday and Tuesday. To view the Uptown schedule, CLICK HERE
- Mental Prep Workshop with Dawn Fletcher. FREE for members, but limited space. CLICK HERE for details
SWOD:
A. Front Squat 3 x 6-8 reps
*beat last week’s score
B1. Front Rack Split Squat 2-3 sets x 12-16 reps (6-8 Each Side)
B2. Weighted Side Planks 2-3 sets x 30s (Each Side)
WOD:
AMRAP 2min:
Buy In: 300/240m Row
Max Alternating Single Arm DB Thrusters (40/30) in time remaining
Rest 1 Minute, then
AMRAP 2min:
Buy In: 300m Run
Max Alternating Single Arm DB Power Snatches (40/30) in time remaining
Rest 1 Minute, then repeat entire sequence a second time starting with row
Score=Total number of thrusters and snatches