ANNOUNCEMENTS

**NO Saturday 9am Class this weekend due to CF Level I Certification**

TODAY’S WODS

Yep, Billy threw that medicine ball over by the rowers right into the chalk bucket, and the bucket EXPLODED! I have a feeling Julie K is going to be PISSED!

Level I

Spend 10 mins on Mobility

For Time

50 Pull-Ups -or- Ring Rows
50 Push-Ups
50 Sit-Ups
50 Squats

Michelle, looking like a BOSS!

Level II

Spend 15 mins working on Snatch Technique

Run to Park Blvd & Inspiration Point Way and back

Suggested Route: Left on Broadway, Right on 12th/Park Blvd, Turn around at Park Blvd & Inspiration Point Way.  (About 2.5 miles total)

Friends pull together

Level III

Snatch – 70% x 1 x 3, 75% x 1 x 2

Clean & Jerk – 70% x 1 x 3, 75% x 1 x 2

Snatch Pull – 90% (of snatch) x 2, 95% x 2, 100% x 2

Front Squat – 70% x 2 x 3

Row 2k

Crime Scene

SDPD

20 min Mobility

Row 250
21 Goblet squats
9 Pull-ups
Row 250
15 Goblet Squats
15 Pull-ups
Row 250
9 Goblet Squats
21 Pull-ups

Nico and Chad working on staying tight

WOMEN

20 Min to Establish 1RM Hang Squat Clean

21-15-9
Deadlift
HSPU