Thursday December 22, 2016

screen-shot-2016-12-12-at-9-42-53-pm

(Paul is looking strong on these thrusters.  Loving the locked out shoulders that look unbreakable.)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Warm-up WOD:

EMOM x 9 minutes

1 Hang Squat Clean

**First 3 sets are warm-up sets

**2nd 3 sets are @ 85% of your 1RM

**Final 3 sets are @ 90% of your 1RM

 

Level 2 WOD:

For time:

Row 20 Calories

20 Clean and Jerks (165,115)

Row 20 Calories

 

Level 1 WOD:

For time:

Row 20 Calories

20 Clean and Jerks (115,75)

Row 20 Calories

 

Bootcamp:

4 rounds for time:

20 Wall Balls (20,14)

20 Kettlebell Swings (53,35)

20 Burpees

20 Pull-ups

Level 2 MODS:

MOD 1: (155,105)

MOD 2: (135,95)

 

Level 1 MODS:

MOD 1: (95,65)

MOD 2: (75,55)

MOD 3: (45,35)

 

Bootcamp MODs:

MOD 1: WB (14,10), KBS (35,20), Band Pull-ups