5 & 6 am morning classes are cancelled due to the impeding weather . Stay tuned for updates regarding 9:30am
WARM UP:
2 rounds with an empty BB:
5 front squats
5 push presses
5 thrusters
5 good mornings
5 Stiff Leg Deadlifts
5 Hollow body on the pull up bar
Conditioning: "The Seven"
7 Rds
7 HSPU
7 DB Thrusters
7 Knee To Elbows
7 Deadlifts (245/165)
7 Burpees
7 KBS (70/55)
7 Pull ups
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats
MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt