The next Weightlifting for Beginners Program starts on Monday! Sign up below or email Coach Dan for details:
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Class WOD
Coaches Notes:
You, your best friend, and a medball.
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
Metcon (AMRAP - Rounds and Reps)
30min AMRAP:

Work split 50/50. Both partners run together. Only one partner working at a time otherwise.

Fitness [Performance]

200m Burden Run, switch med ball at 100m. [20/14]
40 Wall Balls

200m Burden Run
40 Ring Rows [20 Wall Ball Pull Ups]

200m Burden Run
40 Med Ball Cleans

200m Burden Run
40 Wall Ball Push Ups