Love what you do, do what you love. 6:30 class - you are awesome.
*Quick Note:
-Going forward anything labelled "Primary Focus" will be the set workout/stimulus for our classes and their allowed hour windows. Hit these hard, at maximal effort, and reap the rewards.
-Anything labelled "Secondary Focus" is to be to be performed on your own/with others either before or after class - as long as it doesn't interfere with the classes that may be ongoing.
Enjoy!
Warm Up
Pizza Party x 4:00
-Min 1 = 5 Burpees
-Min 2 = 5 KB Swings
-Min 3 = 5 Sit Ups
-Min 4 = 5 Kips
KB/DB Snatch - Intro/Practice
T2B Prep/Drill (Kip/Progressions/Scaling)
Double Unders - lots of them, dial them in
WOD - Primary Focus
"Bozo"
AMRAP 15:00
30 Double Unders
20 KB/DB Snatch (10 reps per arm, alternating)
10 T2B
*Coach will determine loading for KB/DB Snatch
Cash Out/Accessory Work - Secondary Focus
Bench Press 3-3-3-3-3, across
Lateral Delt Raises 5-5-5-5
Reverse Flies 7-7-7