THE GYM BE OPEN FOR ALL AFTERNOON CLASSES! 

Hang Clean Warm Up

2 min Double Unders practice

3 rounds:
5 Back Squat with Bar
5 Overhead Press with Bar
5 Romanian Deadlifts (straight leg)
with Bar
5 Good Mornings with bar

Squat Clean + Hang Power Clean + Front Squat + Push Jerk 

1) Squat Clean + Hang Power Clean + Front Squat + Push Jerk: Every 1:30 X 8 Sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

Metcon (AMRAP - Rounds and Reps)

2) 7 Minute AMRAP:
7 Power Clean & Jerk
14 Toes-to-Bar

Rx+: 135/95
Rx: 95/65
Scale: As needed

Out of Town WOD

SNOW DAY WOD

DIG OUT YOUR HOUSE FOR TIME!!! POST PHOTOS!

Then

20m AMRAP: 20 Walking Lunges, 20 Situps, 20 Air Squats, 20 Pushups

 

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