Coached Classes
- First Class at 6:30a (Open Gym)
- Second Class at 11:30a
- Third Class at 6:30p
- Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.
Warm-Up and Stretch
- Jump Rope
- Dynamic Warmup
- Shoulder Integrity Work
- Power Snatch & Overhead Squat Instruction w/PVC
Skills and Drills 30min.
- Snatch (Waiting to Launch)
Click here: to see Waiting to Launch, with Cara Heads Slaughter and Christy Phillips Adkins
WOD: 4 Rounds
- 20 Wall Balls (20/14)
- 20 Kettlebell Swings (54/35)
- 20 Box Jumps (24/20)
- 1 minute Rest
Goal of every round is to improve your time from the previous round. Each round time should progressively get better.