Coach Nick is opening up an evening session for his Advanced Barbell Prep Level 1 course starting in about 2 weeks.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions) and is open to 8 athletes.  The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching on other advanced movements as well.  Price is $120 for members and $150 for non-members.  Email him (nick@missioncrossfitsa.com) if you are interested.  Spots have historically gone very quickly so be sure to contact him quickly to reserve your spot!

WARM UP

200m Run

5 Rounds of Cindy

Plyos

ENDURANCE

Teams of 3:

Sled Relay – Down and Back x 3 Each Teammate

– 3:00 Rest –

Repeat

WOD

Teams of 3:

Workout is Done When Team Reaches 2400m

P1: 200m Row

P2: ME WBS (20/14)

P3: Plank Hold