Now that a new programming year has begun please try and take advantage of lifting club on Tuesday & Thursday nights. In addition, Coach Butch & Mike are now available for private session by appointment only. Please contact Coach Mike if you are interested. Take advantage especially of Coach Butch as he is a wealth of knowledge and it is not regular that he is so available.

jessreg14

WARM UP:

400 M. Run / Row

Then:

2 Rounds

10 High Shrugs

10 High Pulls

10 Muscle Cleans

10 Strict Presses

Then:

Mobilize Shoulders

SKILL:

3 x Max Effort Handstand Walk (TEST)

*Score = Best of the 3

*If you do not have a handstand walk 7 Min. of Handstand Wall Work

LIFT:

7 Min. to Work to a 1RM Clean (Test)

WOD:

“Grace” (Test)

For Time

30 Clean & Jerks (135/95)

5 Min. Break

1000 M. Row For Time (TEST)

POST WOD:

Lax Ball Lats and Glutes

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