Open Gym 10am-12pm
Do the following or do a hero wod, and do this wednesday?!
A.
Every 2 minutes, for 8 minutes, complete:
Power Clean x 1.1
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Power Clean + Clean
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Clean x 1 rep
Build over the course of the 24:00 but focus on mechanics
B.
Twelve set of:
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat
Rest 45 seconds
C.
Four sets of:
Assault Bike x 25/20 calories
Burpee Box Jump-Overs x 15 reps (24/20″)
Rest 2 minutes
D.
Three sets of:
L-Sit flutter kicks (with locked knees) x max time/reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps