FRI25NOV2016

thanksgiving

9AM & 10AM Only Friday
Check Facebook Group for Open Gym Times

WOD

Strength
4 supersets, rotate every 90 sec:
10 Bent Over Rows w/ Bar
5 reps of 1 and 1/4 Front Squat*
*focus on vertical torso in every single rep

Conditioning
In teams of two, alternating complete rounds, for AMRAP in 20 min:
160ft Shuttle Run (20ft down and 20ft back x4)
5 Squat Clean Thrusters (135/85 | R+ 185/125)

Scale accordingly, each round should take 1 minute or less. 

Extra

Strength
6 sets of 3 push press at 85% of 3rm from last week *hold the last rep OH for 8 sec. at the end of each set

Skill
6 sets (alt. chinup/pullup grip each set)
-8 strict chin/pull ups
-30 sec. HS hold on wall w/ hands on upside down ab mat

After Cond: 4 sets of 20 GHD situps

 

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