Thursday, September 5th 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
1 Minute Sumo Squat Hold at Parallel
10 Cat/Cow
10 Hip Raises
20 Alternating Torso Twists
10 Wrist, Elbow, and Arm Circles

Strength:
Back Squat
5x3 @80% of 1RM
*Rest 90 Seconds between sets*

Workout of The Day:
12 Minute AMRAP
25’ HSW
10 Box Jump Overs 24/20
50 DUs
10 Ring Rows