August Firebreather starts today! Please sign in on the Firebreather sheet at the front desk each day that you attend to get your credit.
Firebreather Rules:
1. You must attend 5 classes a week for 4 weeks.We count weeks as Mon-Sun
2. You cannot attend more than 3 classes in a row for the entire 4 weeks. ie- can’t come to class sat, sun, mon, tues. You would be disqualified for the month for coming to class on tues.
3. You must attend scheduled class times at SRCF. Open gym, travel WODs do not count towards Firebreather
Any questions? comment here, ask the front desk staff or a coach
Warm Up
Arm/Leg Swings x 10
500m Row
2 Rounds
10 SPT
10 OHS
MOD
A. 15 Min to find 3RM Hang Power Snatch
(full snatch if you have a solid HPS)
-then-
B. 3 x 3 Hang Power Snatch @90% of A., rest :90 between sets
WOD
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20″
20 sec. Rest
BOWLING THIS FRIDAY NIGHT! 8 pm AMF Star Lanes
740 S. Pleasantburg Dr