Hey all! It’s Tuesday! That means the 5:30 Class is dedicated to Olympic Lifting. If you normally attend the 5:30 class and are not interested in working on the Snatch or Clean and Jerk come to the 4:45 class or the regular 6:30! Those of you coming to the class at 4:45 should be able to get through a good portion of the gymnastics skill/strength work we’ve got on the menu today. 

Skill/Strength

4 Rounds rotating between each of the following 6 stations station. Rest as needed between stations, focus on form!

1) 30 Second Handstand Hold
2) 5 Straight Double Leg Raises
   • You can do these hanging or from support on a dip station or rings.  Raise your legs to the  L-Sit  position and then back down.  Move through each rep without your feet touching the ground if possible. You can scale these of course!  Low leg raises, double knee tucks, single leg raises or leg extenstion to knee tuck on a box are great ways to scale this movement.
3) 20 Second Superman hold
4) 10 Kipping Swings
5) 20 Second Hollow Hold
6) 3 Strict Chin-Ups with hollow body
   •  Challenge yourself to go chest-to-bar and maintain hollow for each rep.

WOD

AMRAP in 12 Minutes of

400 Meter Run
20 Medball Cleans 
10 Toes to Bar

Work hard and have fun!