5.24.16

REMINDER:NO CF KIDS CLASS THIS SATURDAY AND NO WEIGHTLIFTING CLASS THIS SUNDAY 5/29. WE WILL BE ON A MODIFIED CLASS SCHEDULE MONDAY MORNING. CLASSES WILL BE 8:30AM and 9:30AM ONLY. WE WILL BE CLOSING AT 11AM.

Individual warm-up
300m run/row
10 groiners
10 leg swings
10 lunges w/rotation

Group warm-up
5 world's greatest stretch
:30 couch stretch
5 downward dog to cobra transitions
10 PVC good mornings
10 One legged RDL's w/KB
:30 hollow hold

A.Strength
Power clean
7 sets x 1.1 (rest 5-10 seconds between singles) @ 75% or 1RM clean
Period (.) is 5-10 seconds rest
-Rest 2 minutes between sets.

B.Conditioning
10 min AMRAP
7 pull-ups
15 wall balls 20/14
7 power cleans 95/65
15 KB swings 55/35