Wednesday 10/27/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

AMRAP 6
100m jog
10 cossacks
10 (total) thread the needle
5 bootstraps 
10 air squats
15 hip bridges 

Clean Warm Up 
With an empty bar
3 high pulls 
3 muscle cleans
3 hang power cleans with a 3
sec pause in the catch 
3 front squats 

With light weight:
3 deadlifts 
3 power cleans
3 squat cleans

Strength 

EMOM 10 
1 power clean + 1 hang squat clean 

WOD
7 RFT-18 min cap 
200m run/row
5 power cleans (155/115 115/75) 

---

To leave a comment type below then on the next screen type in your name and then click "comment as guest".

---