Classes start at 6:00 am with Coacj Rachel and finish at 7:00 pm with coach Jas doing stretch /yogi

DO the wod and come back and do the stretch

Please use you journal for writing out your wods and max reps.  Keeping track will add you in getting stronger and you will know where you started and what your doing now. Shows where you need more work and if you coach asks you to look up your rep max for a lift, you will know it! This process help you and us keep track and coach you to your TRUE POTENTIAL.   If writing you progress down wasn’t important to your training and goal setting we wouldn’t

ask you to do it !!!   🙂 🙂 

Strength 

1. O/H squats 
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.

2. Conditioning
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups