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By 02/01/2011No Comments


Warm Up

Joint Mobility and Line Drills

3 Sets of light Thrusters

Workout of the Day (WOD)

Ten rounds, each for time of

5 Thrusters 115Men/75Women

10 Pull-ups

100 meter Sprint

Rest 1 minute

Repeat for 10 Rounds

Record your fastest and slowest Rounds

Rest exactly 1 minute between each round for Rx

Core Work (10 Minutes)

Plank Holds, Ab Wheel, Glute Ham Sit Ups, (your choice)

Olympic Weight training 630PM Class Only!!!!!!!!
Snatch Work and Assistance Movements


Remember that 630Pm class is Olympic Weightlifting ONLY however if anyone wants to come in and do the Workout of the Day its open gym.