September 13, 2017

Reminder: Friends and Family FREE this coming Saturday!! COME ONE, COME ALL!

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(WOD)

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A) EMOM 10 MINS:

3 POWER CLEANS (TnG)

*Build 10 LBS Each Min, Start around 50% of 1RM*

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B) 3 ROUNDS FOR TIME:

15 C2B PULL-UPS

20 BURPEES

15 SUMO DEADLIFT HIGH PULL (95/65)

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(SUPPLEMENTAL)

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A) EVERY 75 SECS FOR 10 SETS:

1 POWER JERK+1 SPLIT JERK FROM BLOCKS

*Build slow from 50%*

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B) 3 SETS:

20 RUSSIAN TWISTS (WEIGHTED)

50′ LOW BEAR CRAWL

:30 HANDSTAND HOLD

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(BURN)

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AMRAP 20 MINS:

5 KIPPING PULL-UPS OR 8 JUMPING PULL-UPS

10 NO PUSH-UP BURPEES

15 GOBLET SQUATS

20 AB MAT SIT-UPS

200M RUN

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