9 – 10AM LIFTING CLUB
8AM & 10AM – TEAM WOD
12PM – NUTRITION SEMINAR!
WARM UP:
400 M. Run
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Hip Mobility
SKILL / LIFT:
Warm up workout movements
WOD:
AMRAP 7
1K Row
In Time Remaining:
15 Squat Cleans (165/115) (155/105) (135/85) (115/75)
15 HSPU
Rest 2 Min.
AMRAP 7
800 M. Run
In Time Remaining:
15 Squat Cleans (185/125) (165/115) (155/105) (135/85)
15 Muscle Ups
Rest 2 Min.
AMRAP 7
1K ROW
15 Squat Cleans (205/135) (185/125) (165/115) (155/105)
15 DHSPU 4″
*Sub. for Regular HSPU or Box Piked HSPU.
**Sub. Muscle Ups for Ring Dips.
Recent Posts
