GYM CLOSED UNITL 3/30
NO CLASSES OR OPEN GYM

Retroville Class and Limited
10-20-30-40-50
Dumbbell Hang Clean and Jerk (50/35)
Dumbbell Goblet Squat (50/35)

Retroville Bodyweight
10-20-30-40-50
Sit Ups
Squat Jumps

General Warm Up
2 rounds of
:30 Mountain Climbers
:30 Slow Air Squat
:30 Good Mornings or Sit ups
:30 Spiderman to Air Squat

then…

2 Rounds of
:30 Mountain Climbers
:30 Air squats (faster pace)
:30 Walk out to push up or Walk out to plank or sit ups
:30 Squat Jumps

Dumbbell Specific Warm Up
:30 Good Mornings
5 Strict press (per side)
:30  Air Squat

:30 Alt. Dumbbell deadlift
:30 1/4 squats
5 DB Push Press (per side)
:30 Air Squats

5 Hang Clean (per side)
5 Dumbbell push jerk
5 Goblet Squat

5 Dumbbell Clean and Jerk (per side)
5 Goblet Squat

*If you have a light Dumbbell complete with a light Dumbbell first before your workout weight

Modifications 
If you do not want to add weight to your squat try an air squat instead of a Goblet Squat
Modify to Dumbbell hang cleans if you cannot go overhead
Modify your squat jumps to air squats if you cannot jump
Alternate rep scheme: 5-10-15-20-25

WOD Guidance
Lightish weight on your Dumbbell
Go for big sets on your goblet squats
Switch hands every 5 reps on your Dumbbell Hang Clean and Jerk
Find a steady pace on your squats and sit ups, most of your volume comes at the end of your WOD!

Question of the Day
What TILT member would survive the longest on the show Survivor? Explain your answer.

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