WOD 01.12.20
Open Gym @ 1:00, Class @ 2:00 Metcon Fran 21-15-9 Thrusters Pullups Strength Bench Press *Establish a 1 rep max...
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Open Gym @ 1:00, Class @ 2:00 Metcon Fran 21-15-9 Thrusters Pullups Strength Bench Press *Establish a 1 rep max...
Partner WOD “Perfect Bar” Teams of 3 For Time: 90 Deadlifts (155/105) 50/35 Calorie Bike 60 Hang Power Cleans (155/105)...
Skill Time Kipping practice (T2B & Pullups). Practice engaging the lats and controlling your core. Metcon 18 min AMRAP: 20...
Strength Squat Clean – Heavy 2 rep *Every 90 for 12 mins Metcon 3 RFT: 1000m Bike 100ft DB Lunge...
NO 3:30 class today(Wednesday) Strength Deadlift – 5×5 @ 85% Shoulder Press – 5×5 @ 85% Metcon ‘Helen’ 3 RFT:...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…