THE GYM BE OPEN FOR ALL AFTERNOON CLASSES!
Hang Clean Warm Up
2 min Double Unders practice
5 Back Squat with Bar
5 Overhead Press with Bar
5 Romanian Deadlifts (straight leg)
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
Scale: As needed
Out of Town WOD
SNOW DAY WOD
DIG OUT YOUR HOUSE FOR TIME!!! POST PHOTOS!
20m AMRAP: 20 Walking Lunges, 20 Situps, 20 Air Squats, 20 Pushups