Special Class Hours This Week:
Wed – No 7pm Class
Thu – 9a, 10a, 11a Only
Fri – 9a, 10a, 11a Only
Strength/Skill
5 Rounds
Min 1) 5 Push Press + 5 Clapping Pushups + 5 Pullup Negatives or Strict Pullups
Min 2) Optional: Row/Ski – 200/150m or Bike 500/400m
MIn 3) Rest
*Build across the sets. We want to see Touch & Go reps, so the weight can’t be too super heavy. Finish with some explosive pushup work and then some Pulling. Rest and repeat.
WOD
E2M10M
10 Power Cleans – L: 75/55; Spl: 95/65; S: 115/75lbs +
10 Front Squats +
10 Push Jerks
*We highly encourage you to hit each round unbroken, and rest the remainder of the 2min window. If it’s too easy, add weight. Too tough, take some off. Challenge yourself!
Daily Reading
1. Macros vs. calories vs. portions vs. intuitive eating: What’s the best way to ‘watch what you eat?’
2. FROZEN SHOULDER: What It Is and How To Tackle It