Saturday

No class next Saturday March 3.  We are having a rowing cert that weekend.  Open to the public, link on the right-hand side of the page.

Open Competition WOD at 10 am.

The Partner Running DB Bear
800 M Run
7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)
800 M Run

Partners must run together, one partner works the dumbbells while the other rests.  Total loading equals 45% of bodyweight.

New students should adjust down load and reps of dumbbell work.  Experienced student should be getting pretty good at these moves, and have a very good idea of how much weight to use and how many reps for maximum effect.