Open Skill session for 20-30 min. Come in with a some stuff to work on.
Who feels like doing 2 workouts? Just kidding, you don't have to do 2 unless you want. Pick one or do both.
First – 3 rounds of:
9 squat snatch 115/75
12 wall balls 20/14 (sub for the Winter WOD Fest slam balls)
15 box jumps 24/20
Second – 7min AMRAP of:
5 wall climbs
15 pull ups
20 double unders
First, good luck to our friends representing Evolve at the Winter WOD Fest: Tracee, Kendra, Dev, Garcia, and Jeff S. Crush it you guys!
Second, for those who are attending the Oly Seminar on Sunday, plan on arriving at 9am for registration. There will be a break for lunch, but during this time there will be some lifting demos, so consider bringing something instead of going out. There will be a lecture component to the seminar -bring a comfy chair to sit on or you may wind up sitting on a box or med ball!
I received a couple of calls today wondering if there was still room on Sunday. There is, so if you want to attend, show up and we'll take it from there. We got to spend some time with Billy and Breyen today – these guys are great and now we're even more excited about this seminar. It's going to be awesome, so come get some!