11-22-17 WEDNESDAY

NO CLASS ON THURSDAY IN OBSERVANCE OF THANKSGIVING DAY!

RESUME BACK TO NORMAL SCHEDULE ON FRIDAY.

 

 

Warm up 2- 3X or 10 Min
Run 200 m
10 SHPT
10 leg swings
10 Banded Shoulder Press
10 Ring Rows
10 Alt Leg V ups
10 Lunges

STRENGTH
Complex From the rack
2 PUSH PRESS + 2 PUSH JERK
5 X 1 @ 65% Based Off Of
C & J 1RM
Build over 5 set as long as performed with good form.
INCREASE 5-10 Lb from last week

WOD
CASH IN
800m Run
-Then –
5 Rounds
40 Double Unders
10 HSPU
10 Pull Ups
-then-
800 m Run
FOR TIME

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