Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.

 

Strength:

Overhead Squats

4-4-4-4-4

Start at 55% 1RM, increase by 5% each set

 

For Quality

 

Conditioning:

3-person Team WOD

75 Wall-Ball Shots (20/14) @ (10′)

60 Toes-2-Bar

45 Cleans (135/95)*

30 Overhead Squats (135/95)*

 

For Time

WOD courtesy of KO in the OK

*Scaled weight (95/65)

 

Flexibility:

20 Side Leg Swings each leg

Hip Capsule Distraction – 2:00/side

Anterior Compartment Smash – 2:00/side

Hold Pancake Split – 2:00

 

 

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