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
Posted on Thu, December 26, 2013
by Jerry Collett