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Nat says “if it ain’t bendin, you’re pretendin!”

Hey Guys, for the next three weeks we will do a test run on a 9AM class for Saturdays and holidays to gauge interest. Saturdays are when I want the largest groups so we have advanced and beginner athletes training together, so if there is not sufficient turn out, we will not continue, if there is, I am happy to have the 9AM group continue.

Keep up the hard work everyone, I know you’re getting beat down and sore, but the improvements have been amazing in the last few weeks!

Warm-up
15′ Alternating Minutes
10 Squatless Wall-balls
15 Push Ups
20 Air Squats

Weightlifting
7′ EMOTM
3 Snatches

Strength
a) 3x M.E. HSPU
b) 3x M.E. Muscle-ups

Metabolic Conditioning
12′ AMRAP
15 Shoulder to Overhead (135/95)
10 Box Jumps (24/20)
5 Hang Power Cleans (135/95)