Weekend Schedule:
Friday – Same as the past few weeks.
5:30AM, 6:30AM, 8:30AM ONLY – NO Afternoon classes due to Club Championship
Saturday – 9AM & 10AM
WOD
Extra) Clean Pull 5X3
Heavy. Rest 10 sec between reps, 2 min between sets.
1) High Hang + Hang Clean 6X1
Build to heavy set
2) Three rounds for time of:
15 Burpees
20 Slam Balls (20/12)
300 Meter Run
Competition Training
1) Clean 6X1@90-95%
Rest 2 minutes
2) Clean Pull 3X3@100%
Rest 5-10 seconds between singles.
3) Back Squat 1X4@70%, 1X3@80%, 6X2@90%
Rest 3 minutes between sets.
4) 500M Row X 3
Rest exactly 2 minutes.
Hey I know the guy on this email 🙂 Tomorrow and Thursday when you send the workout will you remind everyone about the cookout since not everyone is on the Facebook group. Here are the details: -grill provided -paper goods provided -bring your own beverages -being your own meat -bring a side or dessert to share If you want to add a time when the cookout might begin based on whatever time you think it will take for the workout that might be good for folks who may not be able to make it for all the heats. Thanks
Chad P. Gibson Director of Marketing Big Brothers Big Sisters