Announcements
- Left Coast Rumble: “Resurrection” has been announced: CLICK HERE for details
- FREE Olympic Lifting Clinic (for members) October 1st. CLICK HERE for details
- Dog meetup and Adoption Event @ Camp Run-A-Mutt October 16, CLICK HERE for details
- Schedule changes:
- THIS week: MIRAMAR ONLY PM classes will go to an experimental 4:30, 5:30, and 6:30pm schedule
SWOD: Week 4 Overhead Squats (16 min)
Overhead squat 6X3, , Start 1st set after you hit 65%, build to a heavy set of 3
Pumping Iron SWOD (Week 5, Day 2)*
A1) Strict Presses 3×10
A2) DB Lateral Raises 3×10
WOD
200m run
6 Power Snatches (95/65)
6 OHS (95/65)
6 Alternating Overhead Lunges (95/65)
4 Rounds for time