9AM – LIFTING CLUB
8AM & 10AM – TEAM WOD
WARM UP:
500 M. Row
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
10 Push Jerks
Then:
Mobility
LIFT:
Warm up Clean & Jerk
WOD: (Teams of 2)
For Time: (8 Min. Cap)
ADV: 20 Bar Muscle Ups
INT: 30 C2B Pull Ups
SCALED: 30 Pull Ups
In remaining time:
Find Team combined 1RM Clean & Jerk
Rest 2 Min
For Time: (Teams of 4)
1500 M. Team Row
40 Front Squats (185/125) (165/110) (155/105) (135/95)
800 M. Run
30 Front Squats
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