January 27, 2017 

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