Wednesday, September 4th 2019

THIS SATURDAY WE ARE HAVING OUR 2ND ANNUAL LIFT OFF AT 9AM. No group classes.

We are maxing our Clean & Jerk and our Snatch in celebration of C.J’s 32nd Birthday (which is Sunday 9/8)
Warm Up

400m Run
10 Inch Worm to Push Up
10 Cat/Cow
10 Hip Raises
20 Alternating Torso Twists
10 Wrist, Elbow, and Arm Circles

Skill:
6 Minutes (Rope Climbs) Technique Video w/ Matt Chan & Spencer Handel
6 Minutes (HSW/HSPU) Technique Video w/ Chris Spealer & Matt Chan

Workout of The Day:
Every 3 Minutes for 24 Minutes (8 Rounds)
8 Thrusters 95/65
8 T2B
8 Target Burpees