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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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