01.16.2018

Hey Everyone!

Our competitive class will be taking a slight break, as a reward for all the hard training leading up to the OVT.

Our next competitive class will be Tuesday, February 6th.

For the next three weeks, Tuesday from 6:30pm – 7:30pm will become open gym; for those of you who would still like to do some extra training.

Warm up:

(2 rounds)

2 length of gym each:

DB/KB OH Walking lunges (1 hand; switch hand on the way back)

Burpee broad jump

Karaoke

Bear Crawl

Mobility:

[10:00]

1. Super Front Rack or Wrist Stretch on floor 2-3:00/
2. Banded goodmorning 3x 15

Conditioning:

For time (CAP 25:00)

10 Round for time:

8 Power Clean @75/55

8 Push press

8 FrontSquat

Every minute on minute: 6 Box jump @24/20

(Minute 00:00 starts with 6 BJ)

RX+

Weight is @65/95

Height is @30/24