Author: lumpy6488

Weightlifting 10:30am Open gym 11:00 am to 12:00 pm

10 am team WOD 11 yoga

Five rounds for time: 30 Kettlebell swings (32kg/24kg) 30 Burpees 30 anchor sit ups”no ab mats”

15 mins find 1 rep power clean 10 min skill Kb snatch WOD 4 rounds 32 split Jumps alternating 16 kb snatch 8 each hand

5×3 push press 60 sec rest WOD 800 m row 21 thrusters 115/95 21 ring dips 400 m row 15 thrusters 15 ring dips 400

Back Squat 1×5 80% 1×3 85% 1×2 90% 2×1 95% 90 sec rest WOD Alternating on the min for 20 min 15 wallballs 20 box