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