Holiday Hours: 31 DEC will be 0515, 0900 & 1200;

01 JAN Closed; and 02 JAN will be normal hrs

 

Strength WOD:

Perform the following for quality (20 minute cap):

Clean & Jerk

Warm-up: 8, 6, 4 rep, gradual weight increase

3 reps @ 65% 1RM

3 reps @ 75% 1RM

3+ reps @ 85% 1RM

 

 

Conditioning WOD:

 

“Stealing Time”

Partner up, row 1000m, switch every 250. Rest when not rowing.

…THEN

Perform 4 rounds, alternating exercises:

12 Kettlebell Snatches (53/35)

11 Burpees onto a 45 lb plate

9 GHD Sit-ups

 

For Time

 

 

Post row time and total WOD time to comments