Wednesday 02.07.2018

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ANNOUNCEMENT: Due to the winter storm we will be closed for PM classes tonight (Wed 2/7).

Warm-up Drills
I. Speed Rope x 1:00 (cumulative)
Then, pick one of the following
Single-unders: 10-20-30-40-50-40..10
Double-unders: 5-10-15-20-25-20-15-10-5
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility

Impact/Focus: Barbell Cycling Intervals
8 Rounds

:30 x Max Reps of Clean & Jerk (135/95lbs)
1:00 x Rest

Notes: Get some, freaks.

Post high, low and total (priority) reps to comments.

“Vertical Space”
Complete as many rounds/reps as possible in 8:00 of
15 x Wallball (20/14lbs)
7 x Chest-2-Bar Pull-ups

Post scores to comments.

ROMWOD:”Strong Base”

Samy Daghir

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