8-10AM – OPEN GYM
10 & 11AM – GROUP CLASS
WARM UP:
200 M. RUN
* :30 Sec. Rest
400 M. Run
*1 Min. Rest
800 M. Run
Then:
Hip Mobility
LIFT:
Back Squat
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85
3 x 1 @ 90-103% (Your Choice)
*Lift your final 3 reps based off feel. If you feel good. Go big!
WOD:
For Time: (Teams of 2)
75 Wall Ball (20/14) (16/10) (14/6)
75 Burpees
10 Clean & Jerks (225/155) (205/135) (185/125) (155/105)
65 Wall Ball
65 Burpee
8 Clean & Jerk
55 Wall Ball
55 Burpees
6 Clean & Jerks
45 Wall Ball
45 Burpees
4 Clean & Jerks
35 Wall Ball
35 Burpees
2 Clean & Jerks
POST WOD:
Roll & Stretch
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