Friday January 5, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

First class tomorrow is 6:30 AM. Regular schedule after that. See you all tomorrow!

Then group warm up all together: Set up Bike, ERG empty BB before starting: 60 sec on an ERG or Bike, 30 sec air squats, 60 sec on an ERG or Bike (opposite), 30 sec push-ups, 30 sec front rack stretch, 30 sec push press, 30 sec BB deadlifts

WOD

In 8 minutes complete each of these sets/work and then rest for the remainder (cap of 6:45) (4 rounds total)

400m Run (2 indoor loops)
10 Clean and Jerk (135/95)
20 Push-ups
*The run option will be completed a total of 2x

40 Cal Row
10 Clean and Jerk (135/95)
20 Push-ups

30 Cal Bike
10 Clean and Jerk (135/95)
20 Push-ups
(You can do these in any order based on equipment availability)