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

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* 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.

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