FRIDAY!!!

FRIDAY!!!

FRIDAY!!!

Coach Nick is starting up another round of Advanced Barbell Prep courses!  This time around, he’s only offering one session, an evening session that will meet for 4 weeks on Monday and Thursday evenings from 6:30-7:30 pm.  The class will start on Thursday, October 9th (2 weeks to sign up!).  The cost is $120 for members and $150 for non-members.

Several athletes have already reserved spots so be sure to talk to or email Coach Nick (nick@missioncrossfitsa.com) ASAP to get your spot.  Don’t miss out on your chance to really break down and understand the olympic lifts (snatch/clean and jerk)!

WARM UP

:30 Drills x 3

Jacks

Seals

Air Squats

Arm Circles

Pushups

Stretch

STRENGTH

3 Rounds of the Following Superset:

10 Plyos Push-ups to a Plate

10 Ring Dips

WOD

12 Min AMRAP

5 Thrusters (95/65)

10 T2B

15 KBS (24/16)

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