11/29: Thursday

Written by josequan. Posted in Fitness

Attention ladies and gents we will be changing our Monday to Friday evening class schedule times. They will be moved 15 mins back because everybody on Saipan usually gets out of work at 5 PM. So that will give you a 15 minute window so you are not rushing to get to class and are late. Here are the class times:

Monday – Friday
5:15 PM
6:15 PM
7: 15 PM 

This Change will start next week, December 3rd, 2012…DON’T FORGET!!!! DECEMBER 3RD, 2012! If you come late today or tomorrow to any of the evening classes you will do burpees.

 

WOD

10 Min AMRAP

1 Squat Snatch
1 Over Head Squat (OHS)
2 Squat Snatches
2 OHS
3 Squat Snatches
3 OHS


And so on until the 10 minutes are up.

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength
Underhand bent over rows with bands
5 Sets X 3 Reps

Accessory Work
Real GHR’s
3 X 10

Face Pulls
3 X 20

Banded arch back good mornings
1 X 100

Olympic
Power Snatch
5 x 1
Heavy As Possible (H.A.P)

Endurance
800 M Run
2 Minute Rest
3 X

Row
1000 M Row
Rest as needed

Swim
25 M Sprint
Rest as needed
8 X

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