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
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A