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.
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