WOD 4/4/17

PRE CLASS WARM UP

500m Row, Then:

3 Rounds:

10 Deadlifts (45/35)
10 Muscle Clean
10 Front Squats
10 Push Press

OLYMPIC WEIGHTLIFTING

8m EMOM

3 Position Clean
– Tall
-Knee
-Ground
– 2m Rest-

5m EMOM

1 Clean & Jerk

METCON

100 Double Unders, Then:

10-8-6-4-2
Deadlifts (225/155)
20-15-10-5
Sit Ups (25)

Then, 25 Calorie Row

ADVANCED

100 Double Unders, Then:

10-8-6-4-2
Deadlifts (275/185)
20-15-10-5
Toes to Bar -or- GHD Sit Ups

Then, 25 Calorie Row

POST CLASS

Roll Out – Glutes/Hips/Shoulders


AlleyCat and Crazy Ivan will be out of town from Thursday-Sunday. Please be on time, keep the gym clean, be respectful towards the coaches, and we will get back in touch with you ASAP upon our arrival!


When you’re Insta-famous, you sign the Total Nutrition supplements your homies buy! The AlleyCat making Anneka’s day!! That bottle is now a collectors edition!!


Help Needed!

PB is looking to install the new addition to the pull up rig this coming Saturday. He will need about 3 strong dudes/dudettes to help him for the afternoon. I will unfortunately be gone, so we are looking to get him some help. If you are available to help for the afternoon, please let me know ASAP so I can get things scheduled. Thank you! – Crazy Ivan