"Frisbee Golf"

Leg Stretch/Roll Sesh
-Calves
-Hamstrings
-Quads

WOD
4 Rounds
400m Run/500m Row
15 Burpee Box Jumps
15 Hang Squat Cleans (115,75)
100m Medball Run
Rest 2 Minutes

Level 2- (95,65), 10 Reps
Level 1- (75,45), 3 Rounds, 200m Run/250m Row, 10 Reps, Front Squats

OLYMPIC LIFTING CLASS 6PM

Warm Up: 3 Rounds: 2 H sq cleans, 2 sq cleans, 2 push press, 2 push jerk

CLEAN PULL+ CLEAN + 2 FS + JERK : 3 sets at 50%. 3 at 70% and 2 sets at 80%

PUSH JERK + SPLIT JERK (from the rack): 3 sets of 3

CLEAN+ FS+ JERK+ FS : 4(1+1+1+1) work up to a heavy set