Saturday 130622

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY.

Black Box WOD/Beginner WOD:
Work up to a heavy set of three back squat
Cash out: 4 rounds- 30 seconds air squat, 30 seconds static hold at parallel

Competition Team WOD:
Part A. 3-3-2-2-1-1 reps, Snatch Balance with 2 second hold in the bottom, increase load across sets
Part B. Below the Knee Snatch+High Hang Snatch – work up to heaviest double in 25 minutes.
Part C. For time: 1000 m row, 75 wall balls (25/16#), 50 toes to bar, 40 pistols (20 each leg)

Coach Ben showing off his L-sit on Cape Cod:
coachbencapecod

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
100 burpee box jumps for time

Competition Team WOD:
REST DAY.