Friday, 9.14.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

September is Bring a Friend Month, all current members who invite a friend to one of our regular classes will be entered to win a free pair of Nike Metcons at the end of the month!!

WARM UP
3 Rounds-
5 MedBall Clean- WallBall
10 Scapular Pull-Ups
:20 High Plank Hold

MOBILITY
Posterior Chain
Hips
Ankles

STRENGTH
3×3 Clean Pulls (reset every rep)
@ 85-90% Clean
then…
5×1 Full Clean- work to heavy

CONDITIONING
7 min AMRAP-
5 Thrusters 95/65#
5 Chest 2 Bar Pull-ups (Sx:Jumping C2B)

ACCESSORY
Accumulate 2 min Low Plank Hold