Wednesday

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– PVC OHS
– bottom up kb walk
– PVC wall angels
– double unders

FITNESS-
A. Hang Snatch (below the knee) – 10 minutes of work
B.1 dB bent over row x 5/side x 3
B.2 SL DL x 4/side x 3 sets
+
5 minute amrap @ 80%
750m row
amrap abmat sit ups
rest 3 minutes
5 minute amrap @ 85%
5 push ups
10 jumping pull ups
15 squats
rest 3 minutes
5 minute amrap @ 90%
5 kb swings
5 burpees

PERFORMANCE-
A. Hang Snatch (below the knee) – 10 minutes of work
B.1 dB bent over row x 5/side x 3
B.2 SL DL x 4/side x 3 sets
+
5 minute amrap @ 80%
1K row
amrap t2B
rest 3 minutes
5 minute amrap @ 85%
5 pull ups
10 push ups
15 squats
rest 3 minutes
5 minute amrap @ 90%
5 hang PS @ 95/65
5 burpees over the barbell

ANNOUNCEMENTS
– Next On-ramp class start 3/20/2014 at 7:30pm- Contact for discounts
– 3/29/2014 Saturday after 14.5 is done we will be breaking out the beer and adult beverages. Our way of congratulating you guys on the OPEN!
– Please remember to sign in each class!
– SAVE THE DATE!!! SRCF Summer party will be June 14, 2014!
– Wounded Warrior Golf Tournament(Co-hosted by US! SRCF!) is going to be at Laurel View Country Club in Hamden, CT. June 13, 2014. See Dave for more information! GREAT CAUSE