June 1, 2015

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WOD – June 2, 2015

We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

Bulletproof shoulder complex

then,

Review clean & jerk followed by 2-3 sets of 2-3 reps working up to WOD weight

then,

3 x 35 DUs

 

Training:

“Password”

For time:

10 C&J (135/95)

1 Bar over burpee

9 C&J

2 Bar over burpees

8 C&J

3 Bar over burpees

etc, until

1 C&J

10 Bar over burpees

 

 

Post time to comments!

 

 

Optional accessory work:

3 x 15 Russian KB swings (2/1.5)

 

 

Scaling:

Clean and jerk

  • Scale weight to 115/75, 95/55