Monday 151130

Moving the WORM in the SNOW!!

NOTICE – There will NOT be a 6:15pm class this FRIDAY, plan your week accordingly :-) 

 

Operation Christmas for our Troops!!

These are soldiers from my unit. I’ll be putting out a box’s to be filled with perishable goods at our gym, if you want to give let me (“Eric ) know and I will tell you  some ideas of what these guys like. And bring some Christmas cheer to this team.

Dynamic Warm-Up – Mobility
Prepare for..

Skill: Pullups

WOD:
15-12-9 reps for time of:
Clean and jerks 135/95, 105/75, 85/55
Chest-to-bar pull-ups

*Scale weight and movements as needed for progression . Ask your coach for help.

COOL DOWN

Competitors or athletes wanting to improve your Fitness level: 

EMOM x10 Back Squat  x 3 Start @ 70% 1 RM Climbing

40 Calorie Row
40 Hang Power Cleans, 135/95
30 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
10 Calorie Row
10 Clusters, 135/95

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