January 27, 2017
***Schedule reminder for this weekend:
No 6:30pm class Today!
Saturday 10am-Noon Open Gym
Sunday 1-3pm Open Gym
Warm Up-
2 RNFT:
15 Cal Row
10/leg Jump Lunges
5 Clean DL + 5 Good Mornings + 5 Front squats w Barbell
Strength-
EMOTM x 10 Minutes
1 Hang Squat Clean + 1 Power Clean (build across, but not to max)
Rest 2:00, then:
3 Sets of 1 Power Clean, resting as needed between sets.
*No more than 3 attempts to find Heavy Single
WOD-
10 Minute Climbing Ladder:
Power Cleans @ 80% of today’s Heavy Single
1-2-3-4-5-6-7-8-etc Reps
Wall Balls 20/14
5-10-15-20-25-30-etc Reps
*Alt Movements
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