Monday July 27, 2015



(Tucker and Ian having a blast during a workout a while back. After all, if you don’t love what you are doing, you won’t stick with it and you won’t get the results you are after.  Love what you do!)

Sign up on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

You have three attempts to get a max lift:
Clean and Jerk

*You must state your starting weight to your judge. You cannot go down in weight if you miss. After some time to warm-up, you will rotate through people in the class. Each person gets three chances to get as heavy as possible. Your lifts must be clean…. meaning, no press outs, show control in the end, no hitting your elbows on your knees if you squat clean, etc.

**You will have three scores.  Heaviest Snatch, Heaviest Clean, The total of the two scores combined.

**Read more for Post WOD Cool Down

Post WOD Cool Down:

– Shawn’s Core WOD

– TABATA Rowing, Biking, or Jump Roping (8 rounds, 20 seconds on, 10 second off)

– 10 minutes of athlete choice mobility

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