Saturday 9:00am with Jenn K

Warm Up:
Row 500m
Mobility – hamstrings; front rack
Dynamic stretching – high kicks, butt kicks
1 length spiderman
1 length stretching lunge

10min warm-up with the bar

WOD: Running Bear
3 rounds for time:

5 bear complex (115/75)
800m run
**bear complex consists of power clean, front squat, push press, back squat and push press


* Friday night-Olympic Lifting class tonight at 6:30pm

* Join us on Sunday for 13.3. Open WOD…all starting at 2:00pm!

* next week: Fed Pdx – paleo food menu and order forms are in the box on the bulletin board, lmk if you want one emailed to you. First delivery day is set to next Tuesday.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s