Coach is Back

Warm up/skills

Use a controllable weight please. (keep same weight throughout)

3 rounds of
5-squat cleans
3-ring dips
1- Overhead squat

WOD

21, 18, 15, 12, 9, 6 reps of:
Ground to Overheads 95 lbs (GTO is clean n press/jerk or snatch)
Ring Dips (if no ring dips u must do 3/1 regular dip ratio) 63,54,45,36,27,18

Post total time

Finally I will have new registration forms out this week so please fill them out.   Also I will be asking all of you to pick your class time.  With the increase in numbers and lack of safe gym space the 1st 7 to pay for a time spot will get it.  Please grab the March schedule to see what time best suits your needs.