WOD-
20 Minutes to work to a heavy complex of:
1 Push press + 2 push jerks
Then every minute on the minute for 7 minutes
2 Push press + 2 push jerks @ 65% of today’s heaviest complex
Post to BTWB
SPRINT-
For time:
800m Run
50 DB Push Press 35/20
50 Hollow Rocks
400m Run
35 Push Press
35 Hollow Rocks
200m Run
25 Push Press
25 Hollow Rocks
WEIGHTLIFTING-
Snatch Balance
3,2,2,1,1
Split Jerk from the rack
3,2,2,1,1
*Work up to medium weight
Snatch pull
3 x 3
3 sets:
Hollow Hold or Tuck Hold: 3×45 sec
Barbell Steps ups x 7 each leg. Keep these light and explosive.
Supinated Grip Strict Pull Ups x 5-10
The team from Fit Republic Foods will be here Wednesday night from 4:30 pm on. They will have samples of their meals for our members to try.
