Rest Day Closed
Mobility 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
As many rounds and reps as possible in 7 minutes of KB Snatch 53-lbs/35-lbs, 7 reps each arm (14 reps) Ring Dips, 7 reps Double Under, 21 reps Post rounds and reps.
Benchmark “Nancy” 400m Run 15 Overhead Squats, 95-lbs/65-lbs Post time to comments.
4 rounds 60 seconds per station Assault Bike for Calories Sled Drag 30m (every 10m is 1 rep) Row for Calories Rest Post total reps and calories.
For time 10 Clean and Jerks, 155/105 25 bar-facing-burpee 1000m Rowing (Time Cap: 12 minute)
Rest Day Closed
Mobility w Coach Carla 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting with Coach Jason 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
10 Min AMRAP 4 Bar Muscle Ups 8 Pistol Squats 35-lbs/25-lbs Post rounds and reps to comments.