Friday
Due to the impending weather, the plan is to have the 5:30,7:00 and 9am classes. I plan on staying until at least 12 and closing at that time depending on how bad the weather is. At this point, it looks we will not be open in the afternoon. We will determine Saturday tomorrow evening.
A. Take 10 minutes to complete 3 sets of the following
Seated arnold press x8-10 reps
Front foot elevated goblet split squat x8 reps/leg
+
4 rounds for time
15 hang power snatches @ 65#/45#
20 front squats @ 65#/45#
25 PVC pipe overhead ab mat sit-ups
Essentials
A. 4 rounds for time
Bike 12/10 cals
18 wall ball
15 DB hang snatches
12 box jumps/step-ups
+
Extra credit:
21-16-11
DB bicep curls
15-15-15
DB skull crushers