Wednesday 11.28.2018
Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
Open Gym 8:00-9:00am, 3:00pm-4:00pm
We will be operating on our Holiday Schedule until January 22nd. There will still be Open Gym from 8:00am-10:00am Monday – Friday
WARM UP
3 Rounds-
30 Jump Ropes
10 Tempo Goblet Squats (3.3.x.1)
50ft SA OH KB Carry
MOBILITY
Overhead
Ankles
Shoulders
STRENGTH:
Pause Split Jerks – from rack
3×3 @ 50-60%
Split Jerks (no pause) – from floor
5 x 1 – work to heavy
CONDITIONING
Heartbreak Kid’
3RFT-
10 Front Squats (185/135#)
20 C2B Pull-ups (Sx: Pull-Ups, Jumping Pull-Ups)
50 Double Unders
ACCESSORY
Foam Roll or Bar Smash Quads
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