November 14, 2018

181114

Warm-up
500m Row

3 Rounds:
:20 Plank Hold
5 Russian Baby Makers
5 Barbell Good Mornings +
5 Elbow Rotations + 5 Press

Strength
Jerk (Weight)
Every 2 Minutes:

2 x 75-85%

Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Start a new Set every 5 Minutes!!!!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282