Warmup: 3 rounds of:
12 calorie legless row,
8 ring pushups,
30 second hollow hold,
8 ring rows,
30 seconds legless Assault bike
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Strength/ Skill: 8 x Complex
1 Shoulder Press + 2 Push Presses + 3 Jerks
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WOD: 3x 3 Minute AMRAP with 2 minutes rest between:
6 Single KB Push Press (3 each side),
6 GI Janes
For Time:
800 meter run,
25 Snatches 95/65#,
2K Row,
25 Clean & Jerks 95/65#
800 meter run
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Sunday Funday @ 8 am ~ Everyone is welcome - Even non-members!
Warmup: 3 rounds of:
30 seconds kb shoulder packing,
20 banded face pulls,
10 bottoms up KB press
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Strength: Bench 5!
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WOD: 10!
Shoulder to Over-head 135/95#,
10- Meter Sprints