Are you signed up for the "300" Team Challenge on Saturday? You don't want to miss this epic event. Come in and see if you have what it takes to be a Spartan.

Sorry for the late post folks.  I have to keep reminding myself that we are 3 hours behind you out here in Arizona.  I am on information overload after four days of classes, with one more to go, but I do have a ton of things to sure with everyone.  Essentially, many of you will be my “guinea pigs” as our idea of “fitness” is about to evolve.  Over the next several months you will see some changes to our programming.  Be ready, and most of all, be open-minded.  There is always a method to the madness.

Spend 5-8 minutes on Shoulder Mobility.  Instructor/athlete choice.
Warm-Up
Jump Rope x 3 minutes

then:

20 x MB Clean + Thruster
20 x Plank Lunge
10 x 1-leg RDL w/ leg swing (each leg)
10 x Kossack Lunge (each side)
15 x GHD Extensions

then:

Practice C&J or DL/PP and build up to wod loads.

“Eagles Nest”

For time:
20  Clean and Jerk
40  Wall Ball Shots (20/14)
60  Box Jumps – must step down(24/20)
80  Lunges
100 Double Unders

Coach’s Notes:   Clean and Jerk loads are 75-80% of 1RM.  If you don’t know your 1RM, just make it a tough C&J.  Beginners will supplement the C&J with 20 Deadlifts and 20  Push Press.  Pick a load you can do for both movements.  Therefore the DL will feel light but the PP should be challenging.  Lunges are in place and 40/leg.