Snatch and Clean and Jerk with Coach Joe! Gainz guaranteed.
COMMUNITY FITNESS (10AM)
(Come with a partner or we will set you up!)
200 m run, 2 lengths of: high knees, butt kicks, side shuffle, walking samson stretch. 12 inch worms +1 yoga push up 12 boot straps 12 beat swings With a barbell (share with your Partner) 8 Good mornings (each) 8 Front squats (each) 8 Power cleans (each) 8 Squat Cleans (each)
Warm up each skill for the WOD.
split up the reps as you want. You have to run together.
With a Partner: 3 rounds for time. 400m run, 20 Squat Cleans (95/65#) 30 burpees 40 Wt Sit ups (25/10#)