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WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Hip & Shoulder Mobility
SKILL:
Front Plank
6 x :30 Sec.
*Rest :30 Sec.
LIFT:
Power Clean + Full Clean
2+1 @ 65%
2+1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
WOD:
“5-10”
4 Rounds
5 Dead Lift (155/105) (135/95) (115/75) (95/65)
10 Hang Clean
5 S2O
10 Bar Facing Burpees
POST WOD:
Roll & Stretch
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