September 14, 2016

A little reminder- Oly class is now Mondays/ Wednesdays at 6:30pm, and Thursdays at 9am. See you tomorrow night! ??

(WOD)

AMRAP 3 MINUTES:

5 Lateral Box Jumps (24/20)

3 Power Cleans (155/105)

5 C2B Pullups

…Rest 2 minutes. Repeat x 5 sets…

(SUPPLEMENTAL)

A) CLEAN DEADLIFT

Build to a 5RM

B) PUSH PRESS

5, 4, 3, 2, 1

…Rest as needed…

C) AMRAP 5 MINUTES

Strict Muscle Ups

(BURN)

AMRAP 12 MINUTES:

200m Run

10 KBS

10 Goblet Squats

10 (total) Alternating Goblet-Style KB Lunges

10 KB Russian Twists (2-count)