161018: CLASSES 0745,0900, and 1830

Once again, as a reminder, classes are currently are at 0745, 0900, and 1830.  The two evening classes were combined this week for a trial run to optimize athletes’ and coaches’ time.

SWOD
Front Squat
EMOM for 5 minutes
Round 1: 2r @ 65%
Round 2: 2r @ 70%
Round 3: 2r @ 70%
Round 4: 1r @ 75%
Round 5: 1r @ 80%

Rest 1 minute, then…

E2MOM for 10 Minutes
Round 6: 1r @ 85%
Round 7: 1r @ 85-90%
Round 8-10: 1r @ 90%

Lots of weight changing so set up your stations before starting so you are not scrambling for weights each minute.  Also helpful to calculate your weights before class. Percentage Chart

WOD
6 Rounds For Reps
1 min Muscle Snatch (75/55)
1 min Overhead Squats (75/55)
1 min Burpees Over Bar
Rest 1 minute

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