5×3 cleans (90 sec rest) WOD 25 thrusters 95/65 21 ring push ups 20 thrusters 15 ring push ups 15 thrusters 9 ring push ups
Author: lumpy6488
5,6,9,11,Am. 4,5,6 Pm
40 kb swing “Russian” 30 wallballs 20 toes to bar 1000 m row 20 toes to bar 30 wallballs 40 kb swing ” American”
Am 5,6,9,11 pm 4,5,6
6x 2 position snatch (60 sec rest) 1 from the hip 1 from the knee For time 1000 m row 100 push ups 10 hang
Am5,6,9,11 pm4,5,6
Front Squat 2 reps every 30 sec for 5 mins 70% of your one rep max. WOD Tabata 20sec on 10sec rest 8 rounds of
Open gym and Oly Class
Open gym is at 11am to 12 pm Olympic lifting class 10:30 to 12 pm
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