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**We will have limited hours today because of the Louis Riel Day holiday. There will be three scheduled classes:

Regular class – 10:00 am – 11:30 am (note extended time)

Strength class – 11:30 am – 12:30 pm

Regular class – 5:00 pm – 6:30 pm (note extended time)

We have the longer time slots scheduled to accommodate the potential logistics of having larger classes.

There will be no attendance caps on these classes (even if Zen Planner says there are), so if you have some time, come on out and train!

A. Alternating for 5 rounds:

  • Single arm DB bench press, as heavy as possible for 8-12 reps. Please note that you may need to go lighter than you would for a double DB bench press, because of the stability aspect.
  • Single arm ring rows OR bent over DB rows. Aim for 8-12 reps for these as well.

B. Working with a partner, Grace + Fran + Karen, i.e.:

30 barbell ground-to-overhead (135/95 or scale as needed)

21-15-9 of: thrusters (95/65 or scale as needed), pull-ups

150 wall balls (20/14 lbs, to 10 foot/9 foot lines).

Partition the work as needed. If there are enough barbells to go around, you and your partner may have separate bars OR go with one, lighter barbell. You will need to have plates available to change weights for the thrusters. If we are really short on bars and plates, we’ll have some people use DBs for the thrusters.