11-30-2018

Today is Open gym all day during class times. This means you can make up a WOD that you missed or a strength. Please use your time wisely.

Strength:
Wendler week 3
Bench press
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
Partner WOD
For Time:
5 Partner Clean & Jerks (185/135)
1000 m Row (250 m intervals)
5 Partner Clean & Jerks
80 Kettlebell Swings (Deadlift Hold)
5 Partner Clean & Jerks
80 Jumping Lunges (Goblet Squat Hold)
5 Partner Clean & Jerks
200 Double Unders

Annie Malone