Upcoming Events:
- 4/20 Uptown final bash, 7pm
- 4/28 Beach Wod @ OB dog beach (more details coming)
- 5/12 Dog Day at Quartyard (more details coming)
- 5/19 Seminar (more details coming)
- 5/28 Memorial day Murph @ Miramar
- 6/16 Left Coast Rumble (more details coming)
Shoulder Opener 3 sets
SWOD Week 4(15 min)
A. Tall Snatches 4×3 (Focus on technique not load, UNSCORED)
B. EMOM 10 min
Minutes 1-2: Snatch x 3
Minutes 3-4: Snatch x 2
Minutes 5-10: Snatch x 1
WOD
45 Sec Max effort,15 sec rest/transition of:
A. Cal Row
B. Hang Power Snatches (75/55)
C. KB Goblet Lunges (53/35)
D. Ball Slams (30/20)
E. Cal Assault Bike
F. Knees to Elbows
E. Russian KB Swings (70/53)
F. 1 min rest
2 Rounds for for Total reps/cal