9am Lifting Club
10am Team WOD
WARM UP:
4 x 400 M. Repeats
Rest 2 Min. between sets.
LIFT:
Power Clean + Power Squat Clean & Jerk
1 + 1 @ 60%
1 + 1 @ 70%
1 + 1 @ 80%
1 + 1 @ 85%
1 + 1 @ 90%
1 + 1 @ 80%
1 + 1 @ 85%
WOD:
Teams of 4:
4 x 200 M. Sandbag Carry
Then:
100 Pistols
100 Shoulder to O.H. (115/75) (95/65) (75/55) (65/45)
100 T2B
100 Hang Cleans
100 Sit Ups
Then:
4 x 200 M. Sandbag Carry
*May sub pistols for Air Squats and T2B for K2E’s.
POST WOD:
Coaches Stretch
Recent Posts