8am Endurance- Mile repeats, pace yourself. Run to rest ratio is 1 to 1. Shoot for 3, if you feel good keep going.
9am Mobility with Tanya – DONT MISS THIS- we all need this class
10am Bootcamp with Cesar- Bootcamp is always full on Saturday- a tough class, great energy.

12pm-2pm- Fundamental of Olympic Lifting. One time class, free to members. work on the snatch and C+J with 4 coaches. individualized attention.

In honor of those who served the hero WOD for today is DT.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Strength-
Power snatch- 6 (or more) sets of 3. drop the bar and reset every rep. rest after your third rep.build up in weight. No misses. keep working these sets of 3. No three rep max attempts (save it for next week)

Wod-

3 Rounds
20 Power snatches 115/75 (pick your weight wisely. standing staring at the bar? its too heavy.. touch and go for 20- it’s too light)
20 pistols -10 each leg- sub is 40 air squats
20 push ups

Strength-
Bench 5 sets of 7

Wod- 500m Row x 6. work to rest rest ratio is 1:1

We did this back in May. Try to keep all 6 times consistent.

Low hang clean 6×3

50 cal bike buy in

4 rounds
20 wall balls 20/14
15 push jerks 115/75
10 pull ups

Extra:
partner sled wod
(Each partner pushes 100m 5 times)
1 partner pushes 100 m while the other does ab mat sit-ups until they return