3 Sept 2020
Weightlifting
Shoulder Press (1×3 @70%, 2×2 @80%, 2×1 @87%)
E2M; 4 SECOND decent
Metcon
Metcon (AMRAP – Rounds)
4 RFT
Each Round is a 3 Min AMRAP
6 Single Arm DB Power Alt Snatches (50/35)
6 DB FS (2 DB)
3 DB Burpee DL
Each Round is a 3 Min AMRAP
6 Single Arm DB Power Alt Snatches (50/35)
6 DB FS (2 DB)
3 DB Burpee DL
Rest 1 Min Btw AMRAPS
Goal is @least 3+ each AMRAP
Start From the beginning each AMRAP
Score is Total Rounds completed
Start From the beginning each AMRAP
Score is Total Rounds completed
Class Clock
Metcon
0-10 WU
10-13 ST Demo/Prep
13-23 Strength
23-26 WOD Demo/Prep
26-42 WOD
42-55 Cleanup
10-13 ST Demo/Prep
13-23 Strength
23-26 WOD Demo/Prep
26-42 WOD
42-55 Cleanup
