Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.

Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-dead-lifts, 10-hang power clean, 10-Power Clean.

Strength: Squats, 1) 5x 75%, 2) 3 x 85%, 3) 1+ x 95%

WOD: 10-9-8-7-6-5-4-3-2-1, Power Cleans, Chest to bar Pull-ups, KB Swings.

Games: 155/35, C2B, 70/55

Level 2: 75% of 1 rep max, C2B, 55/35

Level 1: 85/55, C2B, 35/25

GWOD: 50 Hip Ext

Stamina: Two rounds for time of 30 – 20 – 10 of Burpee, KB Swing (55#), Double Under.

Endurance: 10-hill sprints, :45 seconds rest.

Recovery: Shoulder Mobility Video