Did you hear the big news?

WOD for Saturday 102211 – Click Here For Today’s Schedule
Snatch Balance
1-1-1-1-1-1
–Rest–
In teams of two, 21-15-9 reps for time:
Row (calories)
Jerk (135/95)
Box Jumps (24/20)

Post Balance Loads and Workout Time to Comments
For the strength segment, perform single rep Snatch Balances or Snatch Drops taking the bar from the rack.  Work up to the heaviest weight possible.

For the conditioning workout, Partner A does 21, then Partner B does 21, Partner A does 15, then Partner B does 15, etc.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility
Drill – sprinting jump rope
Run 5 min @ 85% effort
3 min rest or active recovery
Run 4 min @ 90 % effort
2 min rest or active recovery
Run 3 min @ 95% effort
2 min rest or active recovery
Run 2 min @ 95 – 100% effort
Stretch

*EXPANSION UPDATE*
The wall is down!  It should be framed out and finished this weekend.  Painting of the new space should be taking place early next week.  New equipment will be arriving in bits and pieces.  Thanks for your patience as we get everything done over the next couple of weeks!

Oly Lifting in Slow Motion
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