Tuesday, November 17, 2015

Next Thursday at 8:00 p.m. the first Open Workout 15.1 gets announced live.  If you haven't signed up yet what are you waiting for? We'll be scheduling these workouts on Fridays as the WOD and make-ups as needed. Click on the link to the left get signed up today!!
Arm/Leg Swings
2 rounds of:
10 Push-ups
15 Good Mornings
20 Ab-mat Sit-ups

MOD (15:00 Cap)
Power Clean Practice
Go as heavy as you feel comfortable with. Try to avoid moving your feet out wider than your squat/landing stance. If you are new to the Hook Grip, use it throughout your warm-up

WOD
Conditioning
20:00 AMRAP
5 Power Cleans 135/93#
6 Pull-ups
7 Burpees
Rx+ =
5 Power Cleans, 185/133#
6 Strict Pull-ups or 3 Muscle-ups
7 Target Burpees
 
PMOD
3 Sets of 20 Back Extensions or Good Mornings 75/53#

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