Saturday - Monday, January 5th - 7th
Brandon hitting two big PRs on New Year’s Day. Keep up the impressive work!
Saturday
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: For Time (30 Minute Cap)
Teams of 3 Athletes
3 Rounds of
40 HSPU’s
40 Chest to Bar Pullups
then,
30 Clean and Jerks 115/80#
30 Clean and Jerks 135/95#
30 Clean and Jerks 155/105#
30 Clean and Jerks 185/135#
30 Clean and Jerks 205/145#
30 Clean and Jerks 225/155#
======================================
Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday - Everyone Welcome
=======================================
Monday
Warmup: 12 minutes
10 banded pull aparts
10 banded monster walks
10 banded deadlift
10 - 10 meter run
+++++++++++++++++++++
Buy-in: OLY bar Good Mornings 3x10
++++++++++++++++++++++++++++++++
Practice: 10 minutes rope climb practice
++++++++++++++++++++++++++++++++++
WOD: For Time
30 Pullups
400 meter run
15 DB Alternating Snatches 50/35#
800 meter run
15 DB Alternating Snatches
400 meter run
30 Pullups