Friday 01.04.2018

ANNOUNCEMENTS
– Our January On-ramp class begins Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Press (5L/5R)
50ft x Waiters Walk
10 x KB SDLHP
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed before completing the following workload for Deadlift every :75 for 9 rounds.

Deadlift 5-3-1-5-3-1-5-3-1

Notes: Athletes should choose a weight that can be used throughout the entire workout. A good reference would be 80-90% of the 2RM established on 12.21.2018.

Post loads to comments.

“Singularity”
For time
Row 200m
30 x 1-arm DB Shoulder-2-Overhead (15L/15R)(50/35)
Row 200m
30 x 1-arm Snatch (15L/15R)(alt)(24/16)
Row 200m
30 x ‘American’ KB Swings (24/16)
Row 200m
30 x Goblet Squat (1xDB)(50/35)
Row 200m
30 x 1-arm KB OHS (15l/15R)(24/16)
Row 200m