No classes this Saturday or Sunday.
Come out to the UMAC and cheer on the athletes competing at KO in the OK.

Friday morning we will begin moving equipment over and setting up the rig. Please let me know if you are interested in helping. The more the merrier.

Class WOD:

3 Rounds of 3:00 On / 3:00 Rest:
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
12 Thrusters (95/65)
12 Toes to Bar

Continue adding 3 repetitions to each movement per round until the 3:00 mark.

2016 OPEN ATHLETES
1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

2. Row
EMOMx10
20/16 Cal Row
50 Double Unders

2016 REGIONAL ATHLETES
SESSION 1
1. Running (choose a track or True Form Runner)
At a Track
A. 6×300 at mile pace, 100m easy jog recovery (no other rest)
rest 4 minutes
B. 5×200 below mile pace, 200 easy job recovery (no other rest)
rest 4 minutes
C. 4×100 Fast mile pace, 300 easy job recovery (no other rest)

On True Form Runner
A. 6×1 minute at mile pace, 1 minute easy jog recovery (no other rest)
rest 4 minutes
B. 5x:40 below mile pace, 1:20 easy job recovery (no other rest)
rest 4 minutes
C. 4x:20 Fast mile pace, 1:40 easy job recovery (no other rest)

SESSION 2
1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

2. Row
3 RFT:
750m Row
25 GHDSU