5/10/16 Comp

Competition Class

Heads up! Megan Spade has recently gotten a new job! And although we will miss her dearly in the daycare…we’re pumped for you Megan!

If anyone is available tues or thurs, for the 10-11:30 time slot let me know!!

Competition Class

Barbell:

3 Touch n go Power Snatches
EMOM 10min

Start @60% and add weight every round if possible

Skill: EMOM 20min
Even: 5 ring dips
Odd: 1-3 m-ups depending on skill level

Metcon

800m run
20 hang squat cleans (155/105)
40 box jumps (24/20)
60 KB swings (70/53)

Core:
50 abmats
:90 plank
30 ab wheels