If you wish to work on something other than the WOD you MUST ask the coach before you start. Let the coach know what you want to work on and he/she will let you know if space & equipment is available. This goes for everyone at all class times.
Also, we will warm-up as a class and start the strength and conditioning as a class. Please wait to get equipment out until you’ve been instructed to do so by your coach.
Thank you in advance for your cooperation.
– take no more than 20 minutes to warm up to 90% of last weeks 3RM and do:
3 x 2 @90% of 3RM
9 KBS (35/55)