Internal Throwdown This Saturday – There will be no General Classes and no intro class. If you are not signed up, come by and support your fellow athletes. First heat will kick off at 930am and should be wrapped up by 1:30. BBQ, beers, dunk tank and shenanigans to follow.
Here is a great instructional video from the California Bear on the ski erg. Feel free to sub it in for Runs and Rows or utilize it in your own WODs…
Strength
Squat Snatch
2-2-2-2-2
Level 1/L2 Classes
2 Power Snatches
1 Overhead Squat
WOD
15 Minute Even # Ascending AMRAP
Toes to Bar
Box Jumps
Hang Squat Snatches (115,75)
(2,2,2,4,4,4,6,6,6,8,8,8,)
Level 2- (95,55)
Level 1- (75,35), Overhead Squats
ADV- (135,95)
Ca$hout
Group calf and quad stretch