Reminder: 5 & 6 am OPEN GYM. NO 9:30 am class today. Afernoon classes are on. BUT please stay tuned to social media for weather related closings.
Warm Up: 6min AMRAP
10 KBS
10 Ring Rows
10 DB Push Press
10 Push UPs
10 Hollow Body On Pull up bar
Strength: Shoulder Press
1x 10 @ 60
1x8 @ 65
1x8 @ 70
1x8 @ 75%
Conditioning: 20 min AMRAP
10 Pull ups
12 KBS
14 Barbell Bent Over Row (135/95)(125/85)
16 Weighted Sit ups
18 Push Press (135/95)(125/85)
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