Monday - WOD 108 - ARMed and dangerous

I had a great weekend at my 2nd Level 1 Cert. It is great to see the community growing so much and even better seeing the level of training that we receive as trainers getting better.

I got to see some old friends and meet some new ones as well. If you ever get the chance and have questions, let me know if you would be interested in the Level 1 seminar. 

I can steer you in the right direction

REMINDERS

-This weekend is Regionals in Dallas. 

For more information you can click here

South regionals

- I will be judging at regionals this year for the 4th time

-Friday night we will not have classes since all of our trainers will be attending the regionals that night

- Saturday and Sunday we will also not have any classes since again we will be at regionals 

If  you have any questions, please let me know

Strength (15 minutes)

Squat cleans

Beginners working on progressions for drop unders and Front squat

intermediate - Work up to a heavy 2 rep lift

advanced - 3x3 @70%, 3x2 @ 80%, 2x1 @ 90%

Metcon (20 min cap)

21-15-9

shoulder to OH 135/95 (beginners/Int 95/65)

KB swings 52/35 (beg 35/20)

Burpee bar touches (should use a bar that is beyond your standing reach)

OT

For time

800 M run (track this time and use it as a benchmark of a Non-rested 800 M)