Important info for the week:
1. We will have a heat schedule on line. So Thursday night, immediately after the workout is announced we will edit the times and you should be able to select your heat by 6pm at the latest. There will be no physical sign up sheet in the gym. Only the on line version so please make sure you get in and get a time. If you don’t sign up for a heat, we can’t guarantee you a judge.
2. Saturday the 7th is our second Nutrition Seminar with Kevin Hall. Starts at 11am and once again will be packed with useful information to fuel better performances. Also, Chris and Erik will be making protein pancakes for you to sample so not coming really makes no sense at all…None.
Every minute, on the minute, for 15 minutes:
1 Power Snatches (135/95 lbs)
2 Overhead Squats (135/95 lbs)
3 Strict Handstand Push-Ups
4 Alternating Pistols
*If you have to scale any of these movements, complete 7 rounds for time (15 minute time cap) instead of the EMOM.
Three rounds for time of:
30 Kettlebell Swings (53/35)
*10 minute time cap (if you have any hand injuries, approach this with caution or skip all together)
Two sets for times:
30 Calories of Rowing
Rest 4 minutes
Treat these as time trials and note your times in case a row for calories appears in the Open.