GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T-spine opener
5 Wall slides
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
2-position power snatch @ 50 – 60% (power , above knee)

Circuit 1 –
3 sets of:
5 Sandbag floor press
100ft Rope pull

Circuit 2 –
3 sets of:
5 Feet elevated ring row www.youtube.com/watch?v=u3XIZSv2Npw
:15 ring hold www.youtube.com/watch?v=xG8vvYKaNfw

Circuit 3 –
1 set of:
8 Sandbag squats
Rest
10 Sandbag squats
Rest
15 Sandbag squats
(set of 8 will be heaviest, decrease the weight for all other sets )

CharityWOD – General Plan 

Here’s the plan for Saturday:

NO REGULAR CLASSES – CharityWOD only!

8 AM – Presentation of donation to the Special Olympics, a few words from

the charity and workout briefing.

8:30 AM – Heats, starting with Scaled, then Special Needs, Masters and Rx.

around 11 AM – Awards and wrap-up

Heats are posted below and a PDF can be found here: CW2018

Heats Please review and let me know if there are changes.

Even if you are in a later heat, arrive on time to hear the briefing and listen to one of our special athletes as she accepts the donation

from our gym. If heats finish before the time cap, we will keep moving, so your scheduled heat may go a little early. We will also need help judging and counting. All hands on deck for a great event!

1 PM – Party at Chuck’s!