***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.

This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is.

50 Pass throughs
25 Overhead squats

Strength 1
Snatch Sets of 3, drop and reset each rep Power Snatch for newer athletes, full for regular 75percent
3,3,3,3,3

Strength 2-
Bench Press
5,5,5,3,3+

Wod- Staggered starts- Don’t skip bench please… but if you must, then get started on rowing
5×500 meter max effort rows, work to rest ratio in approximately 1 to 1
Partner up with someone who rows about the same as you and switch on and off the same rower