Author: lumpy6488

15 mins find 1 rep OVER HEAD SQUAT 5 rounds for time(s): 30 Wallballs – 20#/14# 30 Mountain climbers (15 each leg) 10 Overhead Squats

5 min mobility OTM 8 1 Hang Power + 1 Clean- Hang Clean + Jerk WOD 21-18-15–12-9 Hang Power Clean (135/95) Burpees 200 M run

Mobility 5 mins Then Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec. 6 rounds of:

Weightlifting Open gym

I would like everyone to know the Sean Dent will be stepping in as FBO’s new mobility coach. He will be the guy to see

The Gannon study will begin at 9 am everyone must arrive at 8 am. There will be no team wod. There will be 3 wods