Tuesday 6.23.2015
Class Times: 5:30am, 6:30am (Weightlifting), 7:30am, 9:00am (Women Only), 4:00pm, 5:30pm, 6:30pm
Warm-Up:
500m Row -then- 3 Rounds: 8 WallBalls 8 Ring Rows Front Rack/Hip Mobility Strength: Pause Front Squats 5 x 3- working to a max triple (heavier than last week) WOD: 8 min AMRAP: 7 Power Cleans 95/65 14 Weighted Step-ups 21 Lateral Bar Hops Warm-Down: 300m KettleBell Walk -AHAP (Hold a KB at chest height as you walk 300m. When the KB drops below chest height, stop- put the KB down. When you are ready to continue, pick the KB back up and begin again) |