February 3, 2016


Lifting Class tonight 6 pm! If we need a new time for this class please speak up! It's free and anyone is welcome! Great way to learn olympic lifting or make you lift even stronger!

Warm Up:
6 150m Rowing Sprints
(try to get the rower to stop exactly on 100m, any meters over or under, hop off the rower and do in kettlebell swings)

3 Rounds for time of:
10 Wall Balls (20/14#)
30 Double Unders
10 Thrusters (95/65#)

Rest 2 Min

2 Rounds for time:
20 Clean and Jerks (115/75#)
30 Calorie Row
15 Knees To Elbow

**Happy Birthday Gramps!

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