Heads up! 

Mon - regular schedule

Tues - 10-12 open gym

Wed - closed

Thurs - 9, 10 WOD 11-1 Open Gym.

Fri - 9, 10 WOD 11-1 Open

Sat - back to normal.

Strength:

• Hang Power Snatch + Power Snatch (from ground) 3 x 1 +1 @ 60-70%
  • Hang Snatch + Snatch 3 x 1 + 1 @ 75-85%

MetCon:

• Buy In: Row x 1000m
• 3 RFT
• KB Thruster (32/20, 24/16) x 16
• Ring Rows x 20
• Sit-ups x 24
• Cash Out: DU's x 150

Auxiliary:

• Plank holds 3 x 1-2 min.
• Back Extensions 3 x 10 w/2sec. pause at top.