You all are amazing who showed up yesterday to honor one of the Fallen despite the heat and the massive amounts of running and push-ups. Strong work!!! All of you will enjoy the strength day we have in store for today.
Saturday we will be having a 6a Olympic Lifting class and a 7a WOD ONLY!
NO Open GYM on SUNDAY!
Enjoy the long Holiday Weekend!
Strength: Front Squats
Competitors or athletes wanting to improve your Fitness level:
1. Clean + 1 Jerk
A. 3×3 quick singles at 80% + 1 Jerk last rep
B. 3×2 quick singles at 85% + 1 Jerk last rep
C. 3×1 at 90%+ Jerk
D. Work up to a heavy single.
250m sprint row after each round