Wednesday, July 12

Good actions give strength to ourselves, and inspire good actions in others.

Warm up:

Tempo Row – 5 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
8 Pushups
8 AbMat Sit-Ups
8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell)

Skill:  Clean and Jerk technique – Every 2 minutes, for 10 minutes

  • from floor
  • from hang
  • from high hang

Workout:  Full Split (teams of 2)

AMRAP 20:
5 Front Squats (165/110) – this should be a challenging weight but def unbroken sets)
15 Plate Hops (45# plate)
25/20 Calorie Assault Bike

By | 2017-07-12T13:50:57+00:00 July 11th, 2017|Whiteboard|0 Comments

Leave A Comment

Pop quiz! *