Mon. Oct. 2, 2023
Limited schedule THIS Friday
& Closed Saturday
Friday Oct. 6th: 9am & 12pm only
Saturday Oct 7th: CLOSED
10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-9-8-7-6-5-4-3-2-1
Deadlift(225/155)
Mobility Finisher
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See AllEvery 2min for 6 sets: 1 Hi Hang Squat Cleans + 1 Hang Squat Clean + 2 Front Squats Adding 15min AMRAP 14 Box Jumps (24/20) 16 (8ES) DB Hang Power Clean & Jerk (50/35) 14 Toes to Bar 1min Rest
630
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
850
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
780
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