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Friday 12/27/13

Heads Up!

Friday: WODS at 9 and 10am.  Open gym 11-1:00

Strength:

  • In no more than 6 sets work up to a Heavy Shankle Complex.  (Be one of the cool kids and remember this sequence- Hang Clean Pulls x 3 + Hang Squat Clean x 1 + Jerks x 2)

MetCon:

  • 3 RFT
  • Thrusters (135/95, 115/75) x 15
  • DL x 15
  • T2B x 15

Auxiliary:

  • Hollow Rocks 3 x 30-40 sec.
  • Bar Roll-outs 3 x 10-15

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