hi overhead

Solid extension right thur.

**Announcements**

• Beginner Barbell class W/ coach Ian!  Come learn the basics of Olympic Weightlifting.  Great for experienced lifters who want to tighten up their fundamentals too.  Thursdays at 5:30pm beginning 8/31.

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. snatch pull: 3-3-3-3-3; rest as needed

B. 3 rounds, each for time:

• 30 cal assault bike
• 25 GHD situps
• 20 OHS (115/85)

*rest 5 min bt rounds

CSPORT

A. 3 sets:
10 KB bulgarian split squats ea. leg (like a stationary lunge with back foot up on riser)
15 Russian KBS

B. 3 sets:
10 seated floor DB strict press
15 K2E

C. For time:
Block run
50 sit ups
40 mtn climbers
30 pushups
20 cal row or air bike
10 man makers
20 cal row or air bike
30 pushups
40 mtn climbers
50 sit ups
Block run