Friday October 17th, 2014

There will be open gym today from 330 to 5.  Class will be at 5.

Fitness:

A. OHS   5,5,5,5.   rest as needed

B. Goblet hold lunges x 20 steps x 3 sets. rest 2 minutes

+

for time:

21-15-9

Thrusters @ moderate weight

Kettlebell Swings -mod to heavy weight. 

Performance:

A. Hang Squat Snatch Below Knee – 2,2,1,1,1.  Build quick. rest as needed.

B. Front-Rack Lunges x 20 steps x 3 sets; rest 2 minutes

+

For time:21-15-9:
Thrusters @ 95#/65
Kettlebell Swings @ 70/45


"Sweat sesh"
30 secs on AD, @ near ALL OUT
rest 2:30
x 12