SUNDAY SCHEDULE CHANGE / WOD “688” 9/19/17

NEW SUNDAY SCHEDULE AS OF THIS WEEK!

ENDURANCE CLUB – 8:30 AM

OPEN GYM 8:30 AM – 10 AM

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WARM UP:

400 M. Run or Row

Max Effort Handstand Hold 

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Clean Extensions

10 Clean Pulls

Then:

Mobility

SKILL:

Max Effort HSPU

800 M. Run

Max Effort HSPU

*Adv. = Strict

**Sub. Box Piked Accordingly.

LIFT:

EMOM 10 (Take from Clean 1RM)

Min. 0-4= 1 Squat Clean + 3 Front Squats @ 65% 

Min. 5-7= 1 Squat Clean + 2 Front Squats @ 75%

Min. 8-10= 1 Squat Clean + 1 Front Squat @ 80%

WOD:

“688”

6 Rounds

8 DB Squat Cleans (50/35) (45/30) (40/25) (35/20)

8 HSPU