CLUB CHAMPIONSHIP UPDATE!
The heats will be a little different this Friday. For the 1st event, ALL MEN will go in one large heat at 6:15, then ALL LADIES will go around 6:45. Be there by 6 for a briefing and to warmup.
The 2nd and Final Event will only have 4 heats so we hope to wrap up before 9. It should be much faster than last week.
Bring your weightlifting shoes.
WOD
Strength
Power Jerk: 15 minutes, building with tech focus
Conditioning
5 Rounds for Time (20 min cap):
14 Burpees
14 C2B Pullups
14 alt. Weighted Single-leg Stepups 20″” box (45/25s)
Extra
10 min. EMOM – work to 80-85% of BS max THEN 1 rep w/ 3 sec. pause at the bottom
3 attempts Max HS walk
3 sets
-20 hollow rocks
-10 GHD hip extensions”