Saturday 130824

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Also, today is our Double-Under Seminar with Coach Joe, followed by our Central Park WOD.

All-levels WOD/Beginner WOD:
A. Snatch 1-1-1-1-1

B. 3 rounds: Run 400 meters, Max Effort HSPU (handstand hold), Max Effort T2B (No time score, track total reps HSPU & T2B)

Competition Team WOD:
Part A. Work up to heavy Snatch in 15 minutes
Part B. 5×1 reps of 85% max snatch
Part C. Front Squat 3 RM in 15 minutes
Part D. 7 rounds for time of: 10 wall balls (25#/16#), 10 pull ups

(Photo credit: Alex Robleto)

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

All-levels WOD/Beginner WOD:

A. Power Clean 3-3-3

B. “CMC Pit Practice”

7 Minute AMRAP

7 Push presses- FEMALE 45/lbs- MALE 75 LBS

7 up and over box jumps (Universal height- 20 inches)

7 Kettle Bell Swings ( FEMALE 12 kgs 26 pounds- MALE 20kgs 44lbs)

Competition Team WOD: